Warm Up
AMRAP 8
45 secs Machine of choice or DUs
10 Samson Lunges
1 min Wall Sit
10 Strict Press (empty bar)
45 secs Handstand Hold
Weightlifting
Weightlifting Cycle Week 1
I. Every 2 - 3 mins x 6 sets: Push Jerk + Split Jerk
4 sets: 1 + 1 @ 70%
2 sets: 1 + 1 @ 75%
% are based off your 1rm Push Jerk
II. Every 2:30 mins x 6 sets: Back Squat
1 x 5 reps @ 65%
4 x 5 reps @ 70%
1 x 5 reps @ 75%
WOD
For Time
3 Rounds
15 Toes to Bar
15 Wall Balls
10 Devil Press
RX 35 / 25 lbs
Scaled 25 / 15 lbs
Rest 1 min.
For Time
2000/1600 m Row
Gymnastics
5 Rounds for Quality
Option 1
4 Ring Muscle-up High Swings
3 Ring Muscle-ups
max rep Strict Ring Dips
Option 2
10 Kip Swings
8 Strict Pull Ups
max rep Strict Ring Dips
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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