Warm Up
10 Inchworm
10 Dislocates & Pass Throughs
AMRAP 8
20 Lunges
12 V-ups
12 Push-ups
Weightlifting
I. Every 2 - 3 mins x 6 sets: Bench Press
6 x 5 reps @ 70%
% based on 1 RM Bench Press
II. Every 2 - 3 mins x 6 sets: Deadlift
6 x 5 reps @ 70%
% based on 1 RM Deadlift
WOD
EMOM 28
1st 15 / 12 cal Ski / Row / Bike erg
Alternative 30 Resistance band Ski
2nd 15 Box Jump Overs
Alternative Broad Jumps (1 meter)
3rd 3 Power Snatch (pick load)
Alternative Dual DB Snatch
4th 3 Rope Climbs
Alternative
12 / 8 Strict Pull Ups
12 Ring Rows / Inverted Rows
12 Alternating Bent over Row LR2
Session 2
(Optional)
Gymnastics
AMRAP 10
7 / 4 Ring Muscle Ups
Alternative
12 Chest to Bars
10 Pull Ups
10 DBs Cleans
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Accessory Work
Accumulate Hold
5 mins Hollow Hold
5 mins Bench Sorensen Hold
Alternative Superman Hold
Perform every time you break:
15 Weighted Russian Twists LR1
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
Comments