Warm Up
20 Leg Swing
20 Toy Soldiers
3 Rounds
1:20 min Bike (1 min slow; 20 sec fast)
Alternative 1 min Lunges; 20 sec Jumping Lunges
10 Push ups
Session 1
Weightlifting
I. Every 2 - 3 minutes x 5 sets: Squat Snatch
1 x 2 reps @ 70%
2 x 2 reps @ 75%
2 x 2 reps @ 80%
Snatch are not touch and go
% based on 1 RM Snatch
II. Every 2 mins x 10 sets: Thrusters
2 Rounds of
1 x 10 reps @ 55%
1 x 8 reps
1 x 6 reps
1 x 4 reps
1 x 2 reps
Add 10 lbs each set. Go back to 55% for Round 2
Work on Touch and Go sets
% based on 1 RM Thruster
WOD
6 Rounds for Time (CAP 5 min per round)
100ft DBs Farmers Carry
30 Drag Rope / Zeus Double Unders
Alternative 60 Double Unders
12 Deadlifts
Rest 1 minute between set
RX 70 / 50 lbs DBs ; 245 / 175 lbs DL
Scaled 50 / 35 lbs DBs ; 205 / 145 lbs DL
Session 2
(Optional)
Gymnastics
5 Rounds for Time (CAP 16)
10 / 8 Cal Ski or Row
Alternative 30 / 20 Resistance band Ski
10 DBs Cluster
Alternative Burpee Pull Ups
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Endurance
8 x 2 min ON/ 2 min OFF
Option 1
15 / 10 cal Row
10 Burpee over Rower
Max cal Bike
Alternative Jumping Lunges
Option 2
200m Run
10 Burpees
Max cal Bike
Alternative Jumping Lunges
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow (Hold 3 sec per pose)
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Dog
30 secs Deep Forward Lunge Right Leg
30 secs Forward Lunge Left Leg
30 secs Downward Dog
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