Warm Up
10 Dislocates and Pass Throughs
10 each Floor I-Y-T
10 Toy Soldiers
2 Rounds
10 Inch Worms
15 Russian Swings
10 Goblet Squats
*Light Kettlebell
Session 1
Weightlifting
Weightlifting Cycle Week 2
I. Every 2:30 x 6 sets: 1 Squat Clean + 1 Front Squat + 1 Split Jerk
Start at 60% of 1 RM CNJ, increase after each set
II. Every 3 min x 5 sets: Back Squat
1 x 10 @ 60%
1 x 8 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%
WOD
For Time (CAP 20)
Option 1
600m Run or Row
50ft Handstand Walk
8 Ring Muscle ups
30 Thrusters
8 Ring Muscle ups
50ft Handstand Walk
Alternative 15 HSPUs
600m Run or Row
Option 2
200 Jumping Jacks
15 Handstand Push Ups
15 Chest to Bar Pull Ups
Alternative Bent over Row
30 Thrusters
15 Chest to Bar Pull Ups
15 Handstand Push Ups
200 Jumping Jacks
RX 135 / 95 lbs
Scaled 115 / 75 lbs
Moderate to Heavy load
Session 2
(Optional)
WOD
EMOM 15
1st 15 / 10 cal Bike or 15 / 12 cal Row
Alternative 50 Double Unders
2nd 15 / 12 Toes to Bar
Alternative Toes to KB / DB
3rd 18 / 15 DBs Push Press
RX 50 / 35 lbs
Scaled 30 / 25 lbs
Accessory Work
4 Rounds
Alternative Single DB Pull over on floor
1 min Farmers Carry Hold Hold (Heaviest Possible)
Cool Down
30 seconds Deep Forward Lunge (Push Hips forward) L
30 seconds Pigeon Pose (L)
30 seconds Deep Forward Lunge (Push Hips forward) R
30 seconds Pigeon Pose R
1 minute Puppy dog pose
30 seconds puppy dog pose right (bring both arms to the right side)
30 seconds puppy dog pose left (bring both arms to the right side)
30 seconds Thread the Needle L
30 seconds Thread the Needle R
1 minute L-sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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