OLY
WARM UP:
Every Minute On The Minute x 6 minutes
Minute 1: 45 Second Row
Minute 2: 5 Inch Worms + 10 Sumo Squats
Minute 3: 5 Box Jump Overs + 10 Barbell Behind The Neck Push Presses (Snatch Grip)
Then:
EMOM 7
2 Snatch Balance 65%
WOD:
4 rounds of Cindy
then:
50 Box Jumps @24/20″
50 Sit-Ups
into
3 rounds of Cindy
40 Box Jumps
40 Sit-Ups
into
2 rounds of Cindy
30 Box Jumps
30 Sit-Ups
Time Cap = 25 minutes
UFIT/SWEAT
TABATA 10
:30 sprint/:30 slow
Row
REST 3:00
AMRAP 15
400m Run
20 Speed Skaters
15 Box jumps
10 Plate sit ups
ACTIVE RECOVERY
3 SETS
AMRAP 8
1000m Run
50m Walking Lunge
20 Dual Dumbbell Bent Over Rows (35/25)
*In remaining time,
Max Meter Row
*No rest between rounds, repeat for three total sets.
Score = Total Row distance
UFIT/SWEAT
3 Sets
10 bicep curls
10 hammer curls
10/10 kneeling tricep kickbacks
WOD:
40-30-20-10
Med Ball Cleans
Med Ball Twists
GYMNASTICS
AMRAP x 12 minutes
30 Second Wall Facing Handstand Hold
30 Second Wall Sit Hold
30 Second Weighted glute bridge hold
30 Rest
WOD:
Every 3:30 minutes x 4 sets
30 Double Unders
15 Overhead Squats (95/65)
12 Lateral Burpees Over Barbell
9 Dual Dumbbell Box Step-Overs (50/35)
*On Round 1 and 2 start on Double Unders / Round 3 and 4 start on Dual Dumbbell Box Step-Overs
*Score = Time for each set (4 sets)
UFIT/SWEAT
EMOM 25
1) 15 DB Floor Press
2) 15 DB Deadlift
3) 15 Ring rows
3) Max Up/Down
5) Rest
OLY
Every 2:00 minutes x 5 sets
1 Push Press + 1 Push Jerk
*Starting @75% of limiting movement and increasing each round to find a heavy complex
WOD:
AMRAP 18
400m Run
30 Kettlebell Swings (32/24)
10 T2B
UFIT/SWEAT
3 sets
20 hollow rocks
20 superman extensions
20 crunches
rest :30-1:00
5 ROUNDS FOR TIME
10 KB Sumo Deadlift High Pulls
15 Russian Kettlebell Swings
20 cal row
STRENGTH
1 rep Max Front Squat
WOD:
5 rounds
20 (10/10)Single Kettlebell Push Press (24/16)
10 Front Squats (115/75)
UFIT/SWEAT
AMRAP 12
6 Burpees
8 Push-Ups
10 Air Squats
Rest 2:00
4 Rounds
Run 400m
rest 1:00
With your partner
Row 20 (1 rower) cals
then
max Burpee box jump overs (one box)
Every 3 min until 150 Burpee box jump overs