ACTIVE RECOVERY
Accessory
Complete as many rounds as possible in 8 mins of:
max effort Plank Hold
10 L/10 R Single Leg Pike Raises
10 Hollow Rocks
WOD
2 Rounds
complete ea section every min on min
10/8 Bike Cals
12/10 Bike Cals
10/8 Bike Cals
Rest 1:00
11/9 Bike Cals
14/12 Bike Cals
11/9 Bike Cals
Rest 1:00
12/10 Bike Cals
16/14 Bike Cals
12/10 Bike Cals
Rest 1:00
STRENGTH
Front Squat 1×4 at 75% 1RM
Front Squat 1×3 at 80% 1RM
Front Squat 1×2 at 85% 1RM
Front Squat 1×1 at 95% 1RM
Front Squat 1×1 at 95% 1RM
WOD
3 rounds for max distance/reps of:
Row, 3 mins
Rest 1 min
Wall Balls, 20/14 lbs, 2 mins
Rest 1 min
Burpees, 1 min
Rest 1 min
OLY
2omin clock
MAX Clean & Jerk
(spend time working up to 1rm)
WOD
15-10-5-10-15 reps, for time of:
Power Clean, (185/125)
Strict Handstand Push-up
STRENGTH
E2MOM 10
Overhead Squat 1×4 at 75% 1RM
Overhead Squat 1×3 at 80% 1RM
Overhead Squat 1×2 at 85% 1RM
Overhead Squat 1×1 at 95% 1RM
Overhead Squat 1×1 at 95% 1RM
WOD
For time:
Run, 400 m
12 C2B
Run, 400 m
10 C2B
Run, 400 m
8 C2B
Run, 400 m
STRENGTH
E2MOM 12
Power Snatch 1×3 at 70% 1RM
Power Snatch 1×2 at 80% 1RM
Power Snatch 1×2 at 80% 1RM
Power Snatch 1×1 at 85% 1RM
Power Snatch 1×1 at 85% 1RM
Power Snatch 1×1 at 85% 1RM
(note: We max out next week)
WOD
EMOM 25:
1) max Row Calories, 45 secs
2) 5 Power Snatches, (155/105) or (70%)
3) max rep Double Unders, 45 secs
4) 16 Single Dumbbell Box Step-ups, (50/35) (24/20 in)
5) Rest 1 min
ACITIVE RECOVERY
Accessory
3 rounds of:
max effort Kettlebell Suitcase Hold, pick load
max effort Wall Facing Handstand Hold
Active Wod
10 rounds, each round for time, of:
12/10 Assault Bike Calories
Go Every 2min
STRENGTH
E2MOM 10
Front Squat 1×4 at 70% 1RM
Front Squat 1×4 at 75% 1RM
Front Squat 1×3 at 80% 1RM
Front Squat 1×2 at 85% 1RM
Front Squat 1×1 at 90% 1RM
WOD
For time:
50 AbMat Sit-ups
25 Pull-ups
40 AbMat Sit-ups
20 Pull-ups
30 AbMat Sit-ups
15 Pull-ups
20 AbMat Sit-ups
10 Pull-ups
10 AbMat Sit-ups
5 Pull-ups
OLY
E2MOM 12
Power Clean & Push Jerk 1×3 at 70% 1RM
Power Clean & Push Jerk 1×2 at 80% 1RM
Power Clean & Push Jerk 1×2 at 80% 1RM
Power Clean & Push Jerk 1×1 at 85% 1RM
Power Clean & Push Jerk 1×1 at 85% 1RM
Power Clean & Push Jerk 1×1 at 85% 1RM
WOD
For 3 cycles:
In 6 mins do:
Run, 500 m (OR Bike 30/25)
then in the remaining time,
AMRAP of:
12/10 Row Calories
15 DBL Dumbbell Push Jerks, 50/35 lbs
STRENGTH
E2MOM 10
Overhead Squat 1×4 at 70% 1RM
Overhead Squat 1×4 at 75% 1RM
Overhead Squat 1×3 at 80% 1RM
Overhead Squat 1×2 at 85% 1RM
Overhead Squat 1×1 at 90% 1RM
WOD
For time:
3 Burpee Box Overs, 24/20 in
6 Overhead Squats, 95/65 lbs
6 Burpee Box OverS
12 Overhead Squats
9 Burpee Box Overs
18 Overhead Squats
12 Burpee Box Overs
24 Overhead Squats
15 Burpee Box Overs
30 Overhead Squats
E2MOM 12
Bench Press 1×3 at 80% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×10 at 60% 1RM
Bench Press 1×8 at 65% 1RM
WOD
6 rounds for time of:
50 Double Unders
10 Power Snatches, (95/65)
3 Wall Walks
BRING A FRIEND DAY
ACTIVE RECOVERY
3 rounds of:
15 Deficit Push-ups
20 Barbell Skull Crushers, 45/35 lbs
max effort Top Pull-up Hold
ACTIVE WOD
Partner UP
(1 partner rest, 1 works, switch as needed)
2 rounds for max reps of:
Max Sit ups 3 mins
Rest 1 mins
Max Air Squats, 4 mins
Rest 1:30
Assault Bike Calories, 5 mins
Rest 2 mins