PARTNER UP
AMRAP 20 Minutes
20 DB hang pwr cleans (50/35)
20 DB Thrusters (50 /35)
20 Burpee pull ups
One athlete will run 200 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.
STRENGTH
4 Sets
12 Medball hip raises
(12/12) DB SL Deadlifts
12 heel elevated narrow squats
AMRAP 12
15 Medball Bear hug squats
100 single/50 dubs
OLY
Every 90 seconds x 3 sets
2 Halting Squat Snatch
then
Every 2:30 minutes x 3 sets
2 Squat Snatch
WOD:
21-15-9
Air Squats
HSPU
Air Squats
*yes, air squats twice 🙂
RECOVERY:
15min mobility
WOD:
6 Rounds
500m Run
2:00 rest
Recovery:
10-15min Foam Roll
4 sets
12 Banded Press
12 Banded Squat
15 Banded Good Morning
Rest 1:00
12 min Amrap
50 Singles
10 Push-up
15 Box Step-over
Strength:
4 sets
10 3 sec dec. Push-up
16 Alt Gorilla Row
10 Cuban Press
Rest 1:00
For Time:
800m Run
40 Straight-leg Sit-up
30 DB Floor Press
400m Run
30 Straight-leg Sit-up
20 DB Floor Press
200m Run
EMOM 12
1. :45 *Stability plank
2. Max strict pull ups
3. Max hollow push ups
DEATH BY:
Burpee box jumps
EMOM 12 (CORE)
1. Max Side plank hold (L)
2. Max Side plank hold (R)
3. :45 plank
4. Rest
REST 3:00
AMRAP 12
20 cal row
20 RKS (24/16)
20 rev. lunge plate twists
Strength:
4×12
SA DB bench press
SA DB Row
SA DB strict press
WOD:
For Time:
200 Meter Run
30 T2B
30 Wall Ball Shots (20/ 14)
200 Meter Run
20 T2B
20 Wall Ball Shots
200 Meter Run
10 T2B
10 Wall Ball Shots
GYMNASTICS:
EMOM 25
1. Max wall walks
2. :45 Hollow Rocks
3. :45 slider crawl
4. 12/10 bike cals
5. Rest
30 min EMOM
1: :45 Max DB Row
2: 75 Singles
3: :45 Max DB Glute Bridge
4: 12 Burpee
5: :45 Plank
6: Rest