ACTIVE RECOVERY
Mobilization & Core
2 Rounds
1:00 (ea side) Couch Strech
1:00 Plank
1:00 ea side Pigeon stretch
1:00 Plank
1:00 ea side Lunge twist rotations
1:00 Rest
ACTIVE WOD
2 Rounds
20 Bike Cals
— Rest 1 min —
200m Run
— Rest :30 —
20 Bike Cals
— Rest 3 mins —
400m Run
— Rest 1 min —
10 cal bike
— Rest :30 —
400m Run
— Rest 3:00 —
Cap 25
GYMNASTICS
EMOM 9:
1) L-Sit Hold, 20 secs
2) 30 Russian Twists, 25 lbs
3) 20 Toe Touches
WOD
3 rounds for time of:
50 Row Calories
15 Handstand Push-ups
50 Double Unders
Time cap: 20 mins
Strength:
3 Sets
10 DB Rack Drop Lunge (each)
10 DB Bent Over Row
10 DB Front Squat (heavy)
rest :30-:45
Workout:
7 Minute Amrap
7/7 Jumping Lunges
7 Box Jump Step Down
10 DB Renegade Rows
Rest 3 Minutes
7 Minute Amrap
5 Burpees
12 Hammer curls
12 DB Front Squats
Strength:
3 Sets
*8/8 Kneeling KB press
8 Push Up w/3 second descent
10/10 Single DB Curl
Workout:
AMRAP 16
400m Row
12 Up/Downs
*12 SA KB Push Press
20 Straight Leg Sit Ups
OLY
E2MOM 14
Snatch 1×3 at 65% 1RM
Snatch 1×3 at 70% 1RM
Snatch 1×2 at 75% 1RM
Snatch 1×2 at 80% 1RM
Snatch 1×2 at 82% 1RM
Snatch 1×1 at 85% 1RM
Snatch 1×3 at 55% 1RM
WOD
For time:
*4 rounds, 2 mins/2 mins/2 mins/3 mins each, of:
15 C2B
15 Box Jump Overs, (24/20)
max reps in remaining time
Overhead Squats, (135/95)
…
Rest 1 min and then repeat until you reach 60 Overhead Squat reps.
*Round 1/2/3: 2 mins
*Round 4: 3 mins
Strength:
3 Sets
10 Alt weighted Lunge
10 Hip Thrust 3 up 3 hold
10 Goblet Squat
Every 5 min x 4 sets:
45sec Continuous DB Farmers March in place
15/12 Cal Row
12 DB Hollow Rock
9 Box Jump Over
STRENGTH
E2MOM 10
Front Squat 1×10 at 60% 1RM
Front Squat 1×8 at 65% 1RM
FrontSquat 1×8 at 70% 1RM
Front Squat 1×6 at 80% 1RM
Front Squat 1×6 at 85% 1RM
WOD
AMRAP 16
10 HR push ups
30 Double Unders
10 Toes-to-bars
30 Double Unders
15/10 Bike Calories
30 Double Unders
SKILL:
Hollow Rock
4 sets
12-15
WORKOUT:
15 Minute Amrap
100 Single Unders
15 DB Push Press
15 Single DB sit ups
OLY
Every 1:30 for 12 mins
3 Power Clean & Push Jerks
-add weight ea. set. end around 75-80%-
WOD
For time:
21 Row Calories
21 Power Cleans, (115/75)
50ft Dumbbell Front Rack Walking Lunge, (50/35)
15 Row Calories
15 Power Cleans
50ft Dumbbell Front Rack Walking Lunge
9 Row Calories
9 Power Cleans
— Rest 2 mins —
12 Row Calories
12 Power Cleans, (135/95)
50ft Dumbbell Front Rack Walking Lunge
9 Row Calories
9 Power Cleans,
50ft Dumbbell Front Rack Walking Lunge
6 Row Calories
6 Power Cleans
— Rest 2 mins —
9 Row Calories
9 Power Cleans, (155/105)
50ft Dumbbell Front Rack Walking Lunge
6 Row Calories
6 Power Cleans
50ft Dumbbell Front Rack Walking Lunge
3 Row Calories
3 Power Cleans
STRENGTH
4 Sets
10 Alt. SA KB Presses
*Hold opposite KB in front rack, alternate press every rep
WORKOUT
15 Minute EMOM
1.) 12/10 Row
2.) 10/10 kb figure 9’s
3.) 6/6 Alt Kb Rev. lunge twist
STRENGTH
E2MOM 8
-spend 5-10min warming up to your 65%, then-
Back Squat 1×8 at 65% 1RM
Back Squat 1×8 at 70% 1RM
Back Squat 1×6 at 80% 1RM
Back Squat 1×6 at 85% 1RM
WOD
3 rounds FT:
Run, 1000 m
20 Chest-to-bar Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 1 min