ACTIVE RECOVERY
Strength:
Suitcase Carry
4 Sets
(L 100 ft/R 100 ft)
using heaviest weight per set
Rest 1:00 Between sets
Active Recovery WOD
Row Calories:
2 x 4 mins
Bike Calories:
2 x 4 mins
2min rest btwn sets
For time:
30 Back Squat 80%
Within this 16 min block, begin warming-up to your 80%
WOD
EMOM 16
1. 16 Single Dumbbell Box Step-ups, (50/35) (24/20)
2. 10-15 Burpees
3. 16 Alt DB Hang Power Snatches (50/35)
4. Rest
GYMNASTICS
AMRAP 10:
6-8 Weighted Strict Ring Dips
15-20 Push-ups
Rest 1:30
For time/as far as possible in 30 mins:
Run/Row, 1000 m
50 Toes-to-bars
Run/Row, 800 m
40 Toes-to-bars
Run/Row, 600 m
30 Toes-to-bars
Run/Row 400 m
20 Toes-to-bars
Run/Row, 200 m
10 Toes-to-bars
OLY
Every 2 mins for 12 mins.
2 Power Snatches
Start at 60% and go up each round
WOD
For time:
40 Wall Balls (20/14)
20 Handstand Push-ups
30 Wall Balls
15 Handstand Push-ups
20 Wall Balls
10 Handstand Push-ups
10 Wall Balls
5 Handstand Push-ups
For Time
800m Row
150 Singles
40 Jumping Squats
20 DB bent over row
600m Row
100 Singles
30 Jumping Squats
15 DB bent over row
400m Row
50 Singles
20 Jumping Squats
10 DB bent over row
STRENGTH
EMOM 9
1. 21 Barbell Bicep Curls (45/35)
2. 21 Double Dumbbell Skull Crushers
3. 21 Barbell Strict Press (45/35)
3 rounds
15 C2B/Pull up
20 Dumbbell Stationary Lunge (50/35)
25 Sumo Deadlift High-pull (75/55)
30 Double Under
Rest 1 min
ACTIVE RECOVERY
10min Mobility
3 Rounds
4 TGU
8/8 Inverted KB Kneeling kb press
10 bird dogs
:30 rest
WOD:
EMOM 20
1. :45 bike cals
2. :45 side plank (R)
3. :45 side plank (L)
4. :45 Slamballs
5. Rest
-Slamballs and bike cals are one score
STRENGTH
Every 4min for 12min
@ 80%
1. 15 Deadlift
2. 12 Deadlift
3. 9 Deadlift
Break Often, you have 4 mins to complete all reps in set.
WOD:
For time, partitioned any way:
120 Air Squats
80 Toes-to-bars
40 Hang Power Snatches, (95/65)
(15 min CAP)
GYMNASTICS
AMRAP 10
12 ring dips/box dips
25ft slider crawl
10 Big slow kip swings
1:00 rest
For time:
Row, 1000/800 m
— then —
10-9-8-7-6-5-4-3-2-1
Burpee Over Rower
Box Jump (24/20)
— then —
Row, 1000/800 m
Time cap: 20 mins
OLY
Complete sets every 2 mins for 10 mins.
Overhead Squat 5-4-3-3-3
70%, 75%, 80%, 80%. 80%
WOD:
5 rounds
AMRAP 3 for max reps:
16/12 Assault Bike Calories
16 Overhead Squats, 95/65 lbs
max reps in remaining time Sit-ups
Rest 1 min between rounds
STRENGTH
1 Round
EMOM
12 Bench Press 60%
Rest 1min
15 Bench Press 50%
Rest 1min
12 Bench Press 60%
Rest 1min
Max Bench Press 50%
WOD
For time:
20 HSPU/Seated Press
40 Alt DB Snatches (50/35)
80 Air Squats
40 Alt DB Snatches (50/35)
20 HSPU/Seated Press