ACTIVE RECOVERY
Machine City
8 Rounds
1. :45 Max Row Cals
2. :45 Max Bike
3. :45 Max Ski Erg
Cool Down Mobility
2min Seated straddle Pose
2min Child Pose
2min Piriformis Stretch L/R
1min Couch Stretch L/R
GYMNASTICS
AMRAP 15:
20 Wall Facing Handstand Shoulder Taps
14 Pistols
14 Ring Rows
14 Push-ups
WOD
For time:
Run, 1000 m
10 Bar Muscle-ups/C2B
Run, 800 m/C2B
8 Bar Muscle-ups/C2B
Run, 600 m
6 Bar Muscle-ups/C2B
Run, 400 m
4 Bar Muscle-ups/C2B
Run, 200 m
2 Bar Muscle-ups/C2B
STRENGTH
Complete a set every 2 mins for 10 mins
Front Squat 1×6 at 70%
Front Squat 1×5 at 75%
Front Squat 1×4 at 80%
Front Squat 1×4 at 80%
Front Squat 1×4 at 80%.
WOD
AMRAP 9:
4 Front Squats (185/125)
8 Burpee Box Jump Overs (24/20)
12 Toes-to-bars
OLY
Every 2:30 for 12:30
1 Halting Snatch + 1 Hang Snatch + 1 Snatch + 2 Overhead Squats
-Starting at 50% and increasing as you go
WOD
For time:
18 Row Calories
9 Ring Dips + 9 pull ups
9 Squat Snatches (135/95)
14 Row Calories
7 Ring Dips + 7 Pull Ups
7 Squat Snatches
10 Row Calories
5 Ring Dips + 5 pull ups
5 Squat Snatches
PARTNER UP
5 Rounds for time:
Teams of 2 split work
50 Dubz
30 RKS 32/24
30 SDHP (95/65)
30 Box Jump 24/20
30 SA DB Arm Thruster
WORKOUT
5 Minute EMOM
10/8 Cal Bike or Row
-Rest 2:00-
10 Minute Amrap
10 Air Squats
10 DBL Push Press
6 Burpees Over DB
OLY
Every 2 mins for 10 mins.
1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Squat Clean + 1 Front Squat + 1 Split Jerk
-Start at 50%, increase as you go-
WOD
5 rounds, 2 mins each:
20 Toes-to-bars
max reps in remaining time Clean & Jerks*
Rest 2 mins between each round.
*Round 1: 135/95 lbs
*Round 2: 155/105 lbs
*Round 3: 185/125 lbs
*Round 4: 205/135 lbs
*Round 5: 225/155 lbs
ACTIVE RECOVERY
EMOM 12
1. :45 Plank
2. :45 Feet Elevated hip thrusts
3. :45 Plank In and Outs
4. Rest
Run/Row: 2x 1200 m
Rest 3 mins between efforts.
Complete each 1200 m as:
500 m- easy pace
500 m- moderate pace
200 m- fast pace (28+s/m)
GYMNASTIC
4 SETS
AMRAP 3:
Handstand Walk, 25 ft
10 Pistols
Rest 1 min between each cycle.
WOD
2min Row Max Cals
REST 1:00
then
AMRAP 4:
12 Bar Facing Burpees
12 Box Jumps, 24/20 in
REST 1:00
then
2min Bike Max Cals
REST 1:00
then
AMRAP 4:
12 Bar Facing Burpees
12 Box Jumps, 24/20 in
2 scores = calories total/rounds
STRENGTH
Every 3min for 12min
Back Squat 1×6 at 70% 1RM
Back Squat 1×5 at 75% 1RM
Back Squat 1×4 at 80% 1RM
Back Squat 1×4 at 80% 1RM
WOD
4 rounds, each round for time, of:
30 Wall Balls (20/14)
20 Chest-to-bar Pull-ups
Single Arm Dumbbell Overhead Walking Lunge (50/35) L 50 ft/R 50 ft
Rest 1:30 between each round.
OLY
Every 2min for 10min
1 Power Snatch + 1 Overhead Squat + 1 Hang Power Snatch + 1 Snatch Balance
WOD
AMRAP 10:
30 Double Unders
15 Power Snatches (75/55)