OLY/ STRENGTH
Every Minute On The Minute x 10 minutes
3 reps
*Starting @55% of your 1 rep max Deadlift and Increasing each round.
WOD:
AMRAP x 10 minutes
5 Power Cleans (205/135lb)
10 Toes To Bar
Goal = 5 rounds +
Accessory
4 SETS
8 Push Ups
12 Bent over DB fly’s
12 DB hex press (laying on floor)
WOD:
3 SETS (cap 25)
Row 400m
Rest 1:00
Row 800m
Rest 2:00
ACTIVE RECOVERY
Assault Bike
4 sets
1 minute on
Rest :30 seconds
2 minutes on
Rest :60 seconds
3 minutes on
Rest :90 seconds
*No rest between sets, go straight from 90 seconds rest back to the 1 minute interval on.
*Score = Total Calories accumulated
SWEAT/UFIT
FT:
Buy in: 40 burpees
30 Box jumps
30 Hanging kipping kick outs
30 DB burpee Deadlifts
30 DB Push Press
30 Box Jumps
30 Hanging kipping kick outs
Buy Out: 40 burpees
GYMNASTICS
3 SETS
1:00 minute on : 1:00 minute off
*Station 1: Max Meter Handstand Walk
Station 2: Max Ballistic sit ups
*Max bear crawl scale
WOD:
AMRAP x 12 minutes
15/12 Calorie Row
50ft Single Arm Dumbbell Overhead Walking Lunge (50/35lb)
2 Wall Walks
*add 1 Wall Walk each round
Goal = 3 rounds +
4 ROUNDS
8/8 Inverted Kneeling kb press
10 bird dogs
WOD:
EMOM 20
1. :45 Row
2. :45 side plank (R)
3. :45 Wallballs/Medball Thrusters
4. :45 side plank (L)
CONDITIONING
For Time
2000m Row
50 Dual Kettlebell Deadlifts (24/16kg)
50 Wall Balls (20/14lb)
200 Double Unders
50 Wall Balls
50 Dual Kettelbell Deadlifts
2000m Run
Time Cap = 30 minutes
FT (cap 20)
50-40-30-20-10
SA ALT RKBS
Russian twists
Jumping lunges
*400m Run btwn sets
STRENGTH
15 minutes to find:
5 rep max Back Squat
WOD:
For Time
20-15-10-5
Handstand Push-Ups
40-30-20-10
Box Jump Overs (24/20)
CAP 16:00
SWEAT/UFIT:
3min Row Warm up
5-7 progressions
EMOM 12 (strength)
1) 12 Goblet Squats
2) 15 heel elevated narrow squats
3) 7/7 Single leg (box) glute bridge
WOD:
AMRAP 15
12 burpees
20 DB Push Press (35/20)
20 DB Front squats
20 Ballistic sit ups
Partner WOD:
(CLOCK 25min)
150 Wallballs FT:
If the ball rests 10 burpees each
(you cannot rest the ball on shoulders, overhead, on wall, in squat, or drop)
Then
Row for meters for remainder of time (count meters). Every 500m complete 15 burpees as a team over rower