Warm Up
10 PVC Dislocates and Pass Throughs
20 Leg Swing (10 front to back + 10 Side to side)
10 Toy Soldiers
10 Kang Squats
4 sets x 20s ON / 10s OFF
1st Lateral Line Hops
2nd Air Squats
3rd Plank Shoulder Taps
4th Behind the Neck Push Press (PVC)
Session 1
Weightlifting
I. Every 3 mins x 6 sets: Power Snatch
3 x 5 reps @ 75%
3 x 3 reps @ 80%
*Sets are not touch and go.
% are based off your 1RM Power Snatch
II.Every 90 seconds x 8 sets: Behind the Neck Push Press
Load to heaviest 3RM for the day:
2 x 3 reps @ Choose your start weight
2 x 3 reps @ Add weight
2 x 3 reps @ Add weight
2 x 3 reps @ Add weight
WOD
Time (CAP 30)
30 - 20 - 10
cal Row or Ski
Alternative cal Bike (25 - 15 - 5)
Front Squats
DBs Deadlift
RX 95 / 65 ; 50 / 35 lbs
Scaled 95 / 65 lbs ; 35 / 25 lbs
Rest 3 mins
20 - 15 - 10
cal Row or Ski
Alternative cal Bike (15 - 10 - 5)
Front Squats
DBs Deadlift
RX 135 / 95 ; 50 / 35 lbs
Scaled 115 / 75 lbs ; 35 / 25 lbs
Rest 3 mins
15 - 10 - 5
cal Row or Ski
Alternative cal Bike (10 - 5 - 5)
Front Squat
DBs Deadlift
RX 155 / 105 ; 70 / 50 lbs
Scaled 135 / 95 lbs ; 50 / 35 lbs
Session 2
(Optional)
WOD
10 Rounds for Time (CAP 30)
500m Bike Erg
Alternative
250m Row or Ski
18 / 12 cal Bike
200m Run
60ft Farmers Carry
60ft Handstand Walk (30ft / 30ft)
Alternative 1 Wall Walk + 30 secs Handstand Hold
60ft Farmers Carry
RX 70 / 50 lbs
Scaled 50 / 35 lbs
Core
4 x 40s ON / 20s OFF
1st Plank Hold
2nd Weighted Russian Twists
3rd Pike Leg Lifts
Cool Down
Set TABATA Timer: 30 sec HOLD / 10 sec Transition
Puppy dog pose center
puppy dog pose right
puppy dog pose left
Scorpion Pose right
Scorpion Pose left
low dragon right
low dragon left
Pigeon Pose right
Pigeon Pose left
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