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
AMRAP 10
15 Banded Good Mornings
100ft. Sandbag Bear Hug Carry, - light load
6 Step Down Box Jumps- add height each round
Session 1
Barbell Conditioning
5 sets: Push Press
2 x 6 reps @ 65%
1 x 6 reps @ 70%
2 x 4 reps @ 75%
Rest as needed between sets.
Weightlifting
I. Every 2 - 3 mins x 5 sets: Bent over Barbell Row
5 x 5 reps
Elite Start at 155 / 105 lbs then build to heavy
RX Start at 135 / 95 lbs then build to heavy
Scaled Start at 95 / 65 lbs then build to heavy
II. Every 90 secs x 5 sets
10 Romanian Deadlift*
10 Weighted GHD Back Extension
Alternative Weighted Supermans
*Start at 50% of 1 RM Romanian Deadlift and build each round
RX 45 / 25 lbs
Scaled 25 / 15 lbs
WOD
6 sets 3:30 ON / 1:30 OFF
Option 1
400m Run
18 / 14 cal Row
max reps in remaining time Lateral Burpees Over Rower
Option 2
400m Row
50 Double Unders
max reps in remaining time Lateral Burpees Over Rower
Option 3
50 Double Unders
20 Sumo Deadlift High Pull 55 / 75 lbs
max reps in remaining time Lateral Burpees Over Rower
Session 2
WOD
AMRAP 14
25 Thrusters
50 ft. Handstand Walk
Alternative 5 Wall Walks
15 Chest to Bars
Alternative 10 Pull Ups
RX 95 / 65 lbs
Scaled 75 / 55 lbs
Accessory Work
EMOM 9
1st 100 ft. Bear Hug Carry
2nd 100 ft. Farmers Carry
3rd 10 Glute Ham Raises
Alternative Bench Glute Ham Raise
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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