Warm Up
20 Leg Swing (10 front to back + 10 Side to side)
AMRAP 10
5 Strict Pull-ups or Ring Rows
10 Push-ups
15 Air Squats
20 Double Unders or Single Unders
Barbell Conditioning
EMOM 10: Snatch Grip Push Press
1 x 5 reps @ 65%
4 x 5 reps @ add weight
5 x 3 reps @ add weight
Work to heavy 3RM for the day.
Weightlifting
Every 3 - 4 mins x 6 sets: Front Squat
6 x 2 reps @ 80%
% based on 1RM Front Squat
WOD
AMRAP 12
8 Power Cleans
12 Box Jumps, 30" / 24"
Alternative Jump over bench / stool
Rest 4 mins
AMRAP 12
8 Shoulder to Overhead
6 Bar Muscle Ups
Alternative
10 Pull Ups
10 Renegade Row
RX 165 / 115 lbs
Scaled 135 / 95 lbs
Endurance
4 Rounds
Option 1
40 / 32 cal Bike Erg / Row / Ski
Rest 1:30
30 / 24 cal Bike Erg / Row / Ski
Rest 1 min
20 / 16 cal Bike Erg / Row / Ski
Rest 2 mins between each round
Option 2
30 / 31 cal Bike
Rest 1:30
20 / 14 cal Bike
Rest 1 min
10 / 7 cal Bike
Rest 2 mins between each round
Accessory Work
AMRAP 10
12 Dumbbell Bench Press
12 Dumbbell Bent Over Rows
max effort Wall Handstand Hold
Alternative Weighted Plank Hold
Athlete chooses load
Cool Down
10 reps cat & cow
30 seconds Puppy dog pose center
30 seconds puppy dog pose right
30 seconds puppy dog pose left
30 seconds Scorpion Pose right
30 seconds Scorpion Pose left
1 minute low dragon right
1 minute low dragon left
1 minute Pigeon Pose right
1 minute Pigeon Pose left
10 reps Downward Dog Ankle Stretch
1 minute Seated Shoulder Extension Stretch
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