Workouts

STRENGTH

Every 4 mins for 12 mins do:

10 Deadlifts*

15 Russian Kettlebell Swings

*Round 1: 70% 

*Round 2: 70% 

*Round 3: 75% 

Select a kettlebell weight that you can do 15 reps unbroken without too much trouble.

WOD:

For time:

Row, 1500/1250 m

50 Box Jumps, (24/20)

50 Dumbbell Shoulder-to-Overheads, (50/35)

Row, 1000/800 m

50 Box Jumps, 

50 Dumbbell Shoulder-to-Overheads

Row, 500/400 m

Time cap: 25:00 mins

ACTIVE RECOVERY

5 rounds for time of:

20/15 Ski/Row Erg Calories

100 Double Unders

20/15 Assault Bike Calories

Walking Lunge, 100 ft

GYMNASTICS

EMOM 12

1. 5-8 Strict HSPU

2. Max Ring hold L-Sit (not hanging)

3. Max freestanding hand stand hold

WOD:

AMRAP 15

Run, 400 m

20 Sit-ups

20 Wall Balls, (20/14)

Run, 400 m

20 Sit-ups

25 Wall Balls

Run, 400 m

20 Sit-ups

30 Wall Balls

…

Continue adding 5 Wall Ball reps each round until time expires.

STRENGTH/OLY

Complete a sets every 2:30 for 15 mins

Back Squats

Set 1 : 5 reps at 65% 

Set 2: 5 reps at 65%

Set 3: 4 reps at 70%

Set 4: 4 reps at 70% 

Set 5: 3 at 75%-80% 

Set 6: 3 at 75%-80% 

WOD: 

4 rounds, 1:30 each

2 rounds of:

6 Hang Power Cleans, (135/95)

5 Push Jerks

— then —

max reps in remaining time Lateral Burpees Over Bar

Rest 1:00 between each round.