OLY:
15min
Clean Deadlift + Pwr Clean
5×3 @60%
WOD:
E2MOM 12
3 RDS
1 Deadlift + 1 Sq Clean + 1 Fr Sq + 1 S2O
@65-70% Jerk/sq clean (whichever is weaker)
This should not be light, this should feel challenging
25 min Amrap
40 Box Jump-over
40 Renegade Row
40 Cal erg
40 DB Floor Press
40 Reverse Lunge
GYMNASTICS:
4 rounds
25m Handstand Walk (or 50m bear crawl)
10 Parallette Plank, Kick-Through to Dip
WOD:
10-20-30-20-10
Knees to Elbows
Push ups
*400m Run between sets (5 total)
Core:
5 sets
30 Heel Taps
:30 Hollow Hold
20 Ballistic Sit-up
Rest 1:00
15 min EMOM
1: 20 Slamball
2: 15/12 Cal Erg
3: 12 Burpee
4: Plank
5: Rest
RECOVERY:
10 MIN MOBILTY
3 ROUNDS
4 TGU
8/8 Kneeling kb press
10 bird dogs
WOD:
EMOM 20
1. :45 bike cals
2. :45 side plank (R)
3. :45 Slamballs
4. :45 side plank (L)
Strength:
5 sets
7/7 OH DB Lunge
7/7 Uneven Push up
20 DB Russian Twist
Rest 1:00
4 Rounds
200m Run or 12/10 Cal Bike
15 DB Strict Press
15 Up/Down + DB Hopover
15 Hollow Rock
Power Jerk
5×3 @75-80%
WOD:
6 Min Clock
3 HSPU
30 Dubz
6 HSPU
30 Dubz
9 HSPU
30 Dubz
…. go up 3 reps on HSPU ea round until 6 min are up or you fail to move on.
REST 2:00
6 Min Clock
3 Bar Muscle Ups (alt chest 2 bar)
200m Run
6 Bar Muscle Ups
200m run
9 Bar Muscle ups
….go up 3 reps on Bar Muscle ups until 6 min are up or fail
Strength:
4 sets
10 1 1/4 DB Front Squat
8/8 Goblet Side lunge
20 DB GLute Bridge
Rest 1:00
then
3 sets
12 Heavy DB Floor Press
12 Heavy DB Row
12 Heavy DB Push Press
Rest 1:00
30-20-10
Wallball
V-up
Recovery:
10-15 min Mobility
5 Rounds
3 min on 1:30 off
AMRAP
16 SA DB Push Press
30 Single-under
10 Sit-up
GYMNASTICS:
4 Rounds
:30 on :30 Rest
– Freestanding Handstand hold attempts
– Negative Ring dip
– Hollow hold
WOD:
AMRAP 20:
30/25 Cal Row
30 Medball Twists
30 Air Sq
30 DB Floor Press
REST: 1:00
Accessory:
4 sets
20 DB Cossack Squat
15 Heavy DB Deadlift
:30 DB Bicep Curl
Rest 1:00
15 min EMOM
1: 12/10 Cal erg
2: 20 RKS
3: 15 Push-up
4: 15 Goblet Squat
5: Rest