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Monday, September 4th- Sunday, September 10th

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Lots of Announcements!!

Labor Day Hours- 7,9,11am classes- Open Gym in between classes

Labor Day Godwod party at the gym Monday 4PM. Everyone is invited! Godwod will have its 2nd annual Cornhole tournament as well as a SUPER SPECIAL SURPRISE for the kids! (be there by 4:45 for the kids surprise). Please bring along something you like to eat to share. Drinks will be provided (BYOB).

CrossFit Ephrata Golf Outing- Sunday, September 10th- 1pm at Foxchase Golf Course. If anyone is still interested in playing we have a few spots open. Cost is $75 and includes BBQ dinner after. Please pay this week if you have not already. Thanks! Any questions contact Tyler- 717-649-2051

Kids Fitness Class this Saturday September 9th at 10am! Ages 4 – 10 are welcome to participate in the kids class. Cost is $5 for members kids and $10 for non-members. We will have our regular 10am CrossFit Class at that time too.

Our new Pure Cardio class starts this Tuesday. The Pure Cardio class will run Monday-Thursday from 7-7:30pm. The class is exactly as it sounds- Pure Cardio, no strength training, just 30 minutes of elevated heart rate! This class is great if you are short on time or just need to work on extra conditioning. Try this class out and let us know what you think!! Programing for our Pure Cardio and Strength WODs are at the bottom of the blog. We will still offer the 7pm Strength WOD as well.

Just a reminder we still do have the 9am CrossFit class every day!! We have had demand for it so we have decided to keep it.

Chad and Gina get married this Friday Sept 8th!! Thanks to everyone who came out for their Wedding WOD last week!!

Monday, September 4th

Happy Labor Day!

Class times- 7,9 and 11am
Open Gym 8-9am,10-11am

WU- 3 Rounds
200 Meter Jog
10 Wreckbag Squat Cleans
10 Hollow Rocks (scale with Tuck position if needed)- Work on your form- Lower back tight to the ground!
10 Light DB Snatches (5 each arm)

Partner WOD- split reps anyway you want
12 minute Amrap
10 Squat Cleans (135/95)/(185/125)- or Scale with Wreckbags (40/25)
20 Lateral Box Jump or Step Up Overs (24/20)
30 Toes To Bar or GHD or Abmat Sit Ups
* Make sure you have your GHD picked out before the wod. Don’t jump on and steal someone else’s during the wod! Thanks
Rest
Rest 6 minutes
12 minute Amrap
20 DB Snatch (35/20)/(50/35)/(70/50)
20 Burpee Pull Ups/ C2B
30 Cals (Ski or Row)
Rest 6 minutes
Run 1 mile

Flex- Couch Stretch x 2 mins per leg

Tuesday, Sept 5th

WU- 1 minute Stations
A) DB Z Presses- Light
B) Banded Angels
C) Plank

1A) Handstand Holds (belly to the wall)- 4 x 30 seconds or 10 Shoulder Taps, 50 ft Handstand Walk
1B) Inverted BB Row- 4 x 10 (pull to upper stomach, pause at top)
1C) One Arm DB/KB High Pull- 4 x 10 each arm (slow and controlled)

4 Rounds
1 minute Max Calories Row or Ski
1 minute Max Push Ups- Good Push Ups only- Scale with Box Push Up if needed
1 minute Rest
Get in groups of 2-3 and rotate through
* Score is group Cals/group Push Ups

Flex- Twisted Cross x 2 mins per side

Wednesday, Sept 6th

Snatch WU- 2 Rounds x 5 reps of each- All from hip
Pass Throughs
Snatch High Pulls
Muscle Snatch
Power Snatch
Snatch Balance
Squat Snatch

Technique Work- 2 Snatch High Pulls + 2 Power Snatches + 2 Squat Snatches
* If you are not ready for the Squat Snatch stick with 2 Power Snatches then work on your mobility with 5 reps of – Wreckbag Overhead Squats in between sets. Slow and controlled, work on good positions.

Partner WOD- 15 Minute Amrap
Fit
10 Jumping Pull Ups or Ring Rows
20 Wreckbag Front Squats (40/25)
20 Cal Row or Ski or Bike
RX
10 Strict Pull Ups
20 Front Squats (95/65)- Set bars down nicely please!
50 Double Unders or 100 Single Unders
Competition
10 Muscle Ups
20 Front Squats (135/95)
100 Double Unders

Flex- Puppy Dog x 2 mins

Thursday, Sept. 7th

1 minute stations x 3 Rounds
A) Row or Ski with perfect technique- work on efficiency
B) Hold Hollow position- this will be extremely difficult for a minute if done correctly. Take breaks as needed.
C) Alternating Spiderman Stretch

30 minute Easy Pace Amrap- Work on improving yourself with each movement
A) 20/15 Cals Row- Focus on technique (flat back, hip hinge, smooth pulls)
B) 15 Hollow Rocks- Start with tucked Hollow Rock if needed
C) 10 Hip Extensions with a 2 second pause at the top
D) 1 Rope Climb or 5 J Hook practice reps
E) 1 Heavy Sled or Box Push
F) 200 Meter Run- try to go right from box/sled push to 200 meter run at fast pace. Recover when you return.

Flex- Pigeon x 2 mins per side

Friday, Sept. 8th

Chad and Gina’s Wedding Day!! Congrats!!

WU- 3 Rounds
10 Pass Throughs
10 Plate Squats
2 Wall Walks

1A) DB Strict Press- 4 x 8 reps (5 second Negative) start light- these will get tough!
1B) Bent Over DB Batwing Row- 4 x 8+8- slow and controlled
1C) Banded T’s and Y’s- 4 x 10 each

4 Rounds
10 Box Jumps or Step Ups (24/20)/(30/24)
15 Wall Ball Shots (20/14)/(30/20)
20/15 Cals Row/Ski/or Bike

Flex- Lizard x 2 mins per side

Saturday, Sept 9th

Group Deadlift WU with PVC- 2 Rounds
Hold bottom of Deadlift position- Focus on proper hip hinge, vertical shins, flat back
Bottom of Deadlift to mid thigh- Focus on driving knees back, hips and shoulders rise together
Bottom of Deadlift to full extension and return- Feel the Steel (or pvc)!!

1A) Deadlift 5 x 5 reps- Increase weight each round. Find a comfortable perfect form 5RM for the day.
1B) Single Leg Squats holding DB’s- 5 x 6 each leg- Slow on the way down, explosive drive up

12 Minute Amrap- Alternate Full Rounds with a Partner
5 Ring Rows/Pull Ups/C2B
5 Bar Facing Burpees
5 Sumo Deadlift High Pulls (wreckbag)/(95/65)/(135/95)- set thin plates down nicely please!

Flex- Seated Straddle x 2 mins

Sunday, Sept 10th

10am- Erin’s Class
11-1pm- Open Gym

Pure Cardio WODs-

Tuesday
WU- 200 Meter Jog, 20 Lunges, 20 Push Ups
20 minute Amrap
200 Meter Run
15/12 Cals
10 Burpees

Wednesday
WU- 20 Cals, 10 Front Plate Squats, 10 Sit Ups
Every 4 minutes x 5 rounds
20 Air Squats
20/15 Cals (Row, Ski, Bike)
20 Abmat Sit Ups

Thursday
WU- 2 Rounds- 10 Cals, 10 Push Ups
20 Minute EMOM
Min 1- 15/12 Cals
Min 2- 15 Burpees

Strength WODs

Tuesday-

1A) Front Squat- 5 x 5 @ (5lbs heavier then last week)
or
Work up to a max for the day- try to go slightly heavier then last week- Clean Pull + Power Clean + Squat Clean + Front Squat
1B) Hip Extensions- 5 x 10 reps

2A) DB Walking Lunges- 4 x 20 reps
2B) Russian KB Swing- 4 x 15 Reps (AHAP)

3A) Weight Plank- 3 x 30 seconds to a minute

Wednesday-

1A) Close Grip Bench Press (hands just outside chest) – 5 x 5 reps (5lbs heavier then last week)
1B) Wide Grip Pull Ups or Ring Row- 5 x near max

2A) Bench Dips or Equalizer Dips- 4 x near max
2B) Bicep Curls- 4 x 10- slow negative
2C) Prone DB Presses- 4 x 10- slow and controlled- arms in line with ears- light weight (2-5lbs)

3A) GHD Isometric Hold Plus Sit Ups- 3 x hold for 10 seconds then 10-20 Sit Ups

Thursday-

1A) Deadlift 5 x 5 reps (10lbs heaver then last week)
or
Work to a max for the day, try to go slightly heavier then last week- Snatch Pull + Power Snatch + Squat Snatch + Overhead Squat
1B) Box Jump- 5 x 5 reps

2A) Single Leg Squat- 4 x 8 each leg
2B) Glute Ham Rollers- 4 x 12

3A) 50 V-Ups for time- Single Leg if needed

Monday, August 28th- Sunday, September 3rd

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Announcements-

2nd Annual CrossFit Ephrata Golf Outing- Sept 10th 1pm at Foxchase Golf Course. We still have spots available if anyone is interested. Cost is $75 which includes BBQ Dinner after. If you are already signed up, please bring your money into the gym by Sept 4th. Checks can be made out to CrossFit Ephrata. Any questions contact Tyler- 717-649-2051.

Next Godwod at the gym will be a Party on Labor Day 9/4 at 4PM. Everyone is invited! Godwod will have its 2nd annual Cornhole tournament as well as a SUPER SPECIAL SURPRISE for the kids! (be there by 4:45 for that). Please bring along something you like to eat to share. Drinks will be provided (BYOB).

Labor Day Hours- Monday Sept. 4th- Class times- 7am,9am,and 11am- Open Gym in between

Starting Sept. 5th we are going to offer a new class in the 7pm time slot. The class will be a “Pure Cardio” class. This class is exactly as it sounds- no barbells or weights, just pure cardio for 30 minutes straight. The class will run from 7-7:30pm Monday-Thursday. This is a great option if you have a busy day and just need to get in, get your heart rate up and get out! Or if you need to work on some extra conditioning this is a nice accessory. We will still have Open Gym at 7pm too and still offer our strength WOD.

New member Ellen Hoffman who is also a massage therapist will be offering some free samples of her massage work this Saturday at the gym. Ellen will be in the gym from 8am-11am this Saturday and she will be booking 20 minute free appointments for us to check out her services. If you are interested in doing a sample massage and learning about the benefits we will have time slots you can sign up for on the whiteboard. Ellen specializes in Structural Bodywork and Deep Tissues Massage.

Make sure to congratulate Paula and Kristin when you see them. Both competed in a Strongman competition this weekend! Paula took 3rd place and Kristin jumped in last minute having no prior Strongman experience. Great to see our athletes representing and using their strength!!

Monday, August 28th

WU- 1 minute Stations x 3 Rounds
A) Practice Push Press Dip Against Wall
B) Alternating Banded T’s and Y’s
C) Seated DB Press- (light weight)- keep ribs pulled down, keep arms in line with ears.

1A) Push Press- 5 x 5 reps @ 90% of 5RM
1B) One Arm DB or KB High Pull- 5 x 10 each arm- smooth and controlled reps

Partner WOD- Split reps anyway you want
15 minute Amrap
30 Pull Ups
50 Push Ups
200 Meter Run (together)

Competition Option
10 Muscle Ups
20 Strict Handstand Push Ups
200 Meter Run (together)

Flex- Twisted Cross x 2 mins per side

Tuesday, August 29th

WU- PVC Snatch WU as a Group
2 Rounds
10 Pass Throughs
5 Snatch High Pulls
5 Muscle Snatches
5 Power Snatches
5 Snatch Balances
5 Squat Snatch
– All from the hip

Technique Work- 3 High Pulls + 3 Power or Squat Snatch- All from the Hip. If you did this last week try to go slightly heavier.

“Nancy”
5 Rounds
400 Meter Run
15 Overhead Squats (95/65)- Set the thin plates down nicely please!
* Scaling options for the Overhead Squat- Wreckbag Overhead Squats or Goblet Squats

Flex- Puppy Dog x 2 mins

Wednesday, August 30th

* Just a reminder we still have the 9am class. There has been demand for it so we plan on keeping it. Thank you!

WU- 3 Rounds
5 Worlds Greatest Stretch Per Side
10 Light DB Power Cleans
10 Hollow Rocks

10 Minute Amrap
Conga- Sled Pushes or Box Pushes- Moderate weight- move fast! Get in groups of 3-4
Rest 5 minutes
10 Minute Amrap
15/12 Cals (Row or Ski)
10 DB Power Cleans (35/20)/(50/35)/(70/50)
Rest 5 minutes
10 Minute Amrap
15 GHD or Abmat Sit Ups
10 Burpees

Flex- Pigeon x 2 mins per side

Thursday, August 31st

** Special Wedding WOD for Chad and Gina tonight at 6pm. All are welcome! We will still have our regular wod, but here is the Chad and Gina Wedding Wod if anyone wants to do that instead.

Chad and Gina Wedding WOD
5 Rounds
9 Handstand Push Ups
8 Burpees
1 Heavy Sled or Box Push
7 Power Cleans (135/95)

WU- 1 minute Stations x 3 rounds
A) Wreckbag Squat Cleans
B) Front Rack Stretch (bar on back, drive elbows up)
C) Samson Lunges

1A) Single Leg Squat (add DB’s or BB if you want)- 4 x 10 reps each leg
1B) Hip Extensions- 4 x 12 reps (1 second pause at the top)
1C) Legless Rope Climb- 4 x 1-2 reps or 4 x max Chin above bar hold

Alternate Full Rounds with a Partner for 10 minutes
Fit-
5 Wreckbag Squat Cleans (40/25)
5 Step Ups or Box Jumps (24/20)
RX-
5 Squat Cleans (135/95)
5 Step Ups or Box Jumps (24/20)
Comp-
5 Squat Cleans (185/125)
5 Box Jumps (30/24)

Flex- Couch Stretch x 2 mins per leg

Friday, Sept 1st

WU- 3 Rounds
100 ft Overhead Double DB Carry- Moderate weight
50 Ft Bear Crawl
5 Kipping Swings

1A) Single Arm Push Press- 4 x 10 each arm
1B) Inverted BB Row- 4 x 10 (1 second pause at the top)
1C) Core Rollouts with Glute Ham Rollers- 4 x 10 (slow and controlled)

15 minute EMOM
Min 1- 15 Toes To Bar (scale with knees to parallel, V-ups or single leg V-ups)
Min 2- 15/12 Cals (Row, Ski or Bike)
Min 3- 50 Double Unders (scale with 100 single under or 10 Burpees)

Flex- Up Dog x 2 mins

Saturday, Sept. 2nd

WU- 1 Minute Stations x 3 Rounds
A) Front Plate Squats
B) Practice Hip Hinge (Deadlifts) with BB or KB
C) Slow and Controlled Ring Rows or Inverted BB Rows

Partner WOD- Split reps anyway you want
4 Rounds
400 Meter Run
50 Wall Ball Shots (20/14)/(30/20)
30 Deadlifts (135/95)/(185/125)/(245/165)
10 Burpee Pull Ups/ C2B/ MU
* Smooth reps only! Break them up with your partner as needed. No grinding through deadlift reps!

Bonus- 3 x 15 Plate Sit Ups (45/25)

Flex- Couch Stretch x 2 mins per side

Sunday, Sept. 3rd

10am- Erin’s Class
11am-1pm- Open Gym

Strength WODs

Monday-
1A) Strict Press- 5 x 5 (5lbs heavier then last week)
or
3 x 3 Strict Press, 3 x 3 Push Press, 3 x 3 Push Jerks- Increase weight each set (try to start 5lbs heavier then last week)
1B) DB Row on Bench (prone- laying on stomach)- 4 x 10 reps (elevate bench for full range of motion)

2A) DB Bench Press- 4 x 10
2B) Underhand Inverted BB Row- 4 x 10

3A) Overhead BB Carry- 3 x 100 feet (slightly heavier then last week)

Tuesday-

1A) Front Squat- 5 x 5 @ (5lbs heavier then last week)
or
Work up to a max for the day- try to go slightly heavier then last week- Clean Pull + Power Clean + Squat Clean + Front Squat
1B) Hip Extensions- 5 x 10 reps

2A) DB Step Ups- 4 x 8 each leg
2B) Box Jumps- 4 x 5 (as high as you can)

3A) GHD Sit Up- 3 x 10-20 (add a medball for added challenge)

Wednesday-

1A) Close Grip Bench Press (hands just outside chest) – 5 x 5 reps (5lbs heavier then last week)
1B) 1 Arm DB Rows- 5 x 12 each arm

2A) DB Tricep Extensions- 4 x 12
2B) Bicep Curls- 4 x 12
2C) Bent Over Rear Delt Raises- 4 x 12

3A) Core Rollouts- 3 x 10 (slow and controlled)

Thursday-

1A) Deadlift 5 x 5 reps (10lbs heaver then last week)
or
Work to a max for the day, try to go slightly heavier then last week- Snatch Pull + Power Snatch + Squat Snatch + Overhead Squat
1B) Seated Box Jumps- 5 x 5 (as high as you can comfortably)

2A) Single Leg RDL holding DB- 4 x 8 each leg
2B) DB or BB Lunges- 4 x 8 each leg

3A) 50 V-Ups for time- Single Leg if needed

Monday, August 21st- Sunday, August 27th

By: 0

Announcements-

Thank you to everyone who came out for Barbells and Brews!! Great time!

Next Godwod at the gym will be a Party on Labor Day 9/4 at 4PM. Everyone is invited! Godwod will have its 2nd annual Cornhole tournament as well as a SUPER SPECIAL SURPRISE for the kids! (be there by 4:45 for that). Please bring along something you like to eat to share. Drinks will be provided (BYOB).

CrossFit Ephrata Golf Outing Sunday September 10th, 1pm- Foxchase Golf Course. Everyone is welcome to play! Cost is $75 to play and also includes Beverages and BBQ Dinner. You can drop your money off at the gym- Money is due by September 4th. Checks can be made out to CrossFit Ephrata. Any questions, let Tyler know- text or call 717-649-2051. You do not need a foursome to sign up and you do not have to be good at golf! We will pair you up with someone! Lot of fun last year. Looking forward to it!

This Sunday, August 27th at 2pm, I need a few members who would be interested in doing a short testimonial for the gym. This is a great opportunity to impact others and share your CrossFit Ephrata experience. The video will most likely be displayed on our website. If you are interested in helping the gym out with a testimonial let Tyler know- 717-649-2051. Call or text. You will also get a gift for your time! Thank you!

Here is a link to the upcoming BA Summer Classic Competition to be held at the Barnstormers Stadium- Sept. 16th- Check it out! Good event last year! They also need judges if anyone is interested. Judges get a free t-shirt and food.
http://basummerclassic.com/ba-team-fitness-challenge/

Monday, August 21st

WU- 8 minute Easy Pace Amrap (share equipment with someone)
5- 1 Arm Push Press each arm- Light Weight
5 Push Up to Inchworms
5 Front Plate Squats
5 Worlds Greatest Stretch per side

1A) 1 Arm DB Push Press- 10,8,6,6,6 – each arm
1B) BB Inverted Row- 5 x 10 reps (slow and controlled)

Partner “Cindy”- 20 minute Amrap- Split reps anyway you want
10 Pull Ups
20 Push Ups
30 Air Squats

Partner Competition Option
6 Muscle Ups
12 HSPU
24 Front Squats (95/65)

Flex- Twisted Cross x 2 mins per side

Tuesday, August 22nd

Snatch WU as a Group with PVC- 2 Rounds
10 Pass Throughs
5 Snatch High Pulls
5 Muscle Snatch
5 Power Snatch
5 Overhead Squats
5 Squat Snatch
All from the Hip

15 minutes – Technique Work- 3 Snatch High Pulls + 3 Power or Squat Snatches- Gradually increase weight with perfect form.

3 Rounds
20 Alternating DB Snatches (35/20)/(50/35)/(70/50)
400 Meter Run or 100 Double Unders

Flex- Puppy Dog x 2 mins

Wednesday, August 23rd

WU- 3 Rounds
10 Pass Throughs
100 ft Overhead Plate Carry (45lbs) stomach tight, ribs down, arms locked out- translate to Handstand Position
Squat and Rock Stretch for Ankles- 30 seconds – Hold rig if needed
100 ft Bear Crawl- Smooth and Steady, butt down, not a race!

Review- Handstand Hold, GHD Sit Ups, Pistols, Rope Climbs- Get GHD adjusted before starting workout.

30 minute Easy Pace Amrap- Work on getting better at each movement

A) 30 second Belly to Wall Handstand Hold or 50 ft Handstand Walk
B) 10-15 reps GHD Sit Ups (start parallel if needed)
C) 200 Meter Run with Wreckbag on your back (40/25)
D) 10 Alternating Pistols (sit back on a bench, box or hold rings if needed)
E) 1 Rope Climb or Practice your footing while seated on a box or 10 Ring Rows- Watch your shins! wear long socks if needed!

Flex- Pigeon x 2 mins per side

Thursday, August 24th

WU- 3 Rounds
15 Lateral Sling Shot Band Walks each direction- Fire up your Glutes!
10 Front Plate Squats
10 Easy Pace Box Jumps or Step Ups

1A) Back Squat- 5,5,3,3,3- Start at 70% of max and work up from there. Smooth reps!
1B) Hip Extensions- 5 x 10 reps (1 second pause at top- slow and controlled)

15 minute Amrap- Alternate Full Rounds with a Partner
10 Wall Ball Shots (20/14)/(30/20)
5 Burpee Box Jumps or Step Ups (24/20)

Flex- Couch Stretch x 2 mins per side

Friday, August 25th

WU- 7 minute easy pace Amrap
5 Light DB Push Press or Push Jerks
5 Perfect Kipping Swings
10 Alternating Single Leg V-Ups- Lower back off the ground- Sit all the way up
5 Perfect Push Ups

1A) Close Grip Bench Press, hands just outside chest- 4 x 10 reps (start at 60% of bench max and work up from there)
1B) Strict Chin Ups or Ring Rows- 4 x near max (leave 1 or 2 reps in the tank)

15 min EMOM- 5 Rounds
Min 1- 10 DB Push Press or Push Jerks (30/20)/(40/25)/(60/40)
Min 2- 10 Toes To Bar – scale with Knees to Parallel or Single Leg V-Ups (lower back off ground)
Min 3- 15/12 Cals Row or Ski

Flex- Twisted Cross x 2 mins per side

Saturday, August 26th

WU- 10 minute Easy Pace Amrap
5 Wreck Bag Squat Cleans
5 Empty BB Sumo Deadlift High Pulls
30 second Front Rack BB Stretch (bar on back)
10 Lunges
10 Easy Pace Box Jumps or Step Ups

Partner WOD- 35 minute Cap- Split reps anyway you want

Fitness
50 Wreckbag Squat Cleans (40/25)
100 Ab Mat Sit Ups
50 Wreckbag Sumo Deadlift High Pulls (40/25)
100 Walking Lunges
50 Wreckbag Facing Burpees
100 Step Ups (24/20)

RX/Competition
50 Squat Cleans (95/65)/(135/95)- Set thin plates down nicely please!
100 GHD Sit Ups
50 Sumo Deadlift High Pulls (95/65)/(135/95)
100 Overhead Plate Walking Lunges (45/25)
50 Bar Facing Burpees
100 Box Jumps or Step Ups (24/20)

Flex- Lizard x 2 mins per side

Sunday, August 27th

10am Erin’s Class
11am-1pm- Open Gym

Strength WODs

Monday-
1A) Strict Press- 5 x 5 @ 90% of 5rm
or
3 x 3 Strict Press, 3 x 3 Push Press, 3 x 3 Push Jerks- Increase weight each set
1B) DB Upright Row- 5 x 10 reps

2A) Dips- 4 x near max
2B) Banded Angels- 4 x 10 (slow and controlled)

3A) Overhead BB Carry- 3 x 100 feet (slightly heavier then last week)

Tuesday-

1A) Front Squat- 5 x 5 @ 90% of 5rm
or
Work up to a max for the day- try to go slightly heavier then last week- Clean Pull + Power Clean + Squat Clean + Front Squat
1B) Hip Extensions- 5 x 10 reps

2A) DB Walking Lunges- 4 x 20 (slightly heavier then last week)
2B) Glute Ham Rollers- 4 x 10

3A) GHD Sit Up- 3 x 10-20 (add a medball for added challenge)

Wednesday-

1A) Close Grip Bench Press (hands just outside chest) – 5 x 5 reps @ 90% of 5rm
1B) 1 Arm DB Rows- 5 x 12 each arm

2A) Dips of Choice- 4 x near max
2B) Chin Ups- 4 x near max

3A) Core Rollouts- 3 x 10 (slow and controlled)

Thursday-

1A) Deadlift 5 x 5 reps at 90% of 5RM
or
Work to a max for the day, try to go slightly heavier then last week- Snatch Pull + Power Snatch + Squat Snatch + Overhead Squat
1B) Box Jumps- 5 x 5 (as high as you can comfortably)

2A) Single Leg RDL holding DB- 4 x 8 each leg
2B) DB or BB Step Up- 4 x 8 each leg

3A) 50 V-Ups for time- Single Leg if needed