Warm Up
20 Fire Hydrants per leg
EMOM 12
1st 40 - 60 Double Unders
2nd 45 sec Machine
3rd 10 - 15 Push ups
4th 15 - 20 Air Squats
Session 1
Weightlifting
I. Every 1:15 for 10 minutes: Power Snatch + Overhead Squat
2 x 5 + 4 reps
2 x 4 + 3 reps
2 x 3 + 2 reps
2 x 2 + 1 reps
Start at 65% 1RM power snatch and add weight each set. Looking for no misses.
II. Ever 3 mins x 5 sets: Front Squat
2 x 8 reps @ 65%
1 x 8 reps @ 70%
1 x 6 reps @ 70%
1 x 6 reps @ 70 - 75%
% based on 1 RM Front Squat
Gymnastics Conditioning
For Time
Option 1
40 - 30 - 20
cal Bike or Row or Ski
Alternative Spider Mt. Climbers
Toes to Bar
Alternative Toes to DBs
Option 2
40 - 30 - 20 cal Bike or Row or Ski
Alternative Spider Mt. Climbers
30 - 20 - 10 Toes to Bar
Alternative Toes to DBs
Conditioning 1
EMOM 24
1st 45 Drag or Zeus Double Unders
Alternative 70 Double Unders
2nd 15 / 12 cal Row or Ski or Bike
Alternative Sumo Deadlift High Pull
3rd 18 Wallball, 20 / 30 lbs
Alternative Empty bar Thrusters
4th 15 / 12 cal Row or Ski or Bike
Alternative 30 Jumping Lunges LR2
if you go over 50 secs on any movement in the first round, drop 1 or 2 movements by a rep or 2- but only make 1 scale over the course of the 24 mins. The drag rope double unders should be done in 1 or 2 sets
Session 2
(Optional)
WOD
AMRAP 14
10 Double KBs / DBs Front Squats
10 Double KBs / DBs Snatch
50ft. Dual KBs / DBs Overhead Lunges
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Accessory Work
3 Rounds for Quality
8 Tempo Strict Press, pick load
10 L/10 R Seated Single Arm Kettlebell Press, pick load
20 Barbell Skull Crushers, 45/35 lbs
Alternative DBs Skull Crusher
Tempo Strict Press- 3010
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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