Warm up/prog. 5-10min
4 SETS (keep to 12min max
12 hangin knee raises (kipping is ok)
12 Goblet squats
12 KB revers lunges (6/6 goblet hold)
:30 rest
REST 3:00
AMRAP 14
15 box jumps/step ups
15 slam balls
20 SA KB Push Press
20 cal row
30min (not including warm up/prog)
RECOVERY:
WOD:
12min cindy:
5 pull ups
10 push ups
15 air squats
REST 2:00
*Buy out: FT: Trail run to st. francis bridge 1.4mile
SWEAT/UFIT:
Warm up/prog. 5-10min
4 SETS (keep to 12min max
12 hangin knee raises (kipping is ok)
12 Goblet squats
12 KB revers lunges (6/6 goblet hold)
:30 rest
REST 3:00
AMRAP 14
15 box jumps/step ups
15 slam balls
20 SA KB Push Press
20 cal row
30min (not including warm up/prog)
RECOVERY:
WOD:
12min Cindy:
5 pull ups
10 push ups
15 air squats
REST 2:00
*Buy out: FT: Trail run to St. Francis bridge 1.4mile
5min warm up
5-10 progressions
EMOM 20
1. 10/12 cals bike/row
2. :45 Rengade row (no push up)
3. :45 DB front squats
4. Rest
STRENGTH:
10-15 mobility/warm up
5×3 Push Jerk @65-75%
WOD:
EMOM 10
1. 3 Power Cleans @ 75-80%
2. 8 bb Roll outs
SWEAT/UFIT:
3min Row Warm up
5-7 progressions
EMOM 12 (strength)
1) 15 DB row
2) 15 Seated Strict Press
3) 15 Push Up
REST 2:00
AMRAP 18
5 Rounds
400m run
20 Single ring, Ring Rows
20 DB Up/down DL
20 DB Push Press (35/20)
GYMNASTICS:
Shoulder strength/core
4 SETS
5 T2B negatives
6 TGU 3/3
30 SA DB flutter kicks (15 ea arm)
rest :60
WOD:
4 Rounds FT
200m Run
30 AKB Swings (24/26)
30 Air squats
30 sit ups
Every 3 min for 12min
200m Run
10 box jumps/step ups
10 jump squats
(take this to 8 reps ea if they are having trouble
on the run, they should have some rest at least :30)
REST 2:00
AMRAP 12
400m Row
*(5/5) fwd/rev lunges
8 burpees over rower
RECOVERY:
10 MIN MOBILITY/WU
WOD:
EVERY 2 min for 32min
1. 25/20 cal Row
2. 15 Hollow Rocks + 30 SL hip bridges
3. Bike 20/15 Cals
4. 1:00 weighted plank hold
Strength:
6 sets
10 DB Lateral Raise
12 DB Strict Press (Heavy)
15 DB Glute Bridge(Heavy)
Rest 1:00
10 min Amrap
100m Run
5 Navy-seal Burpee
15 RKS