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
Conditioning:
Buy In
30 Burpees
6 Rounds
12 Alt V-Ups
10 Jumping Squats
8 Push Ups
Buy Out
30 Burpees
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
Strength:
3 Sets
12 Alt DB Bent Over Rows
12 Push ups
12 DB Hollow Rocks
1 min rest
Workout:
2 Rounds
(cap 20)
250m Row
30 Medball press
10 Burpee Box Jump Overs
250 m Row
10 Burpees Box Jump Overs
30 Medball press
250m Row
-2 min 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
Strength:
AMRAP 10
12 DB Push Press
12 DB fr rack rev lunge
REST :30
Workout:
40-30-20-10
Alt Single KB Swings
KB SDHP
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
Strength:
4 Sets
6-8 Seated Press
10-12 DB Reverse Flys
12-14 Crush Grip Curls
Rest :30-1:00
Workout:
Death By EMOM
DB Thrusters
Burpee
(cap 20)
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