Warm Up
For Quality
500m Row
100 m- easy
150 m- moderate
100 m- easy
150 m- fast
10 Inchworm
10 Dislocates & Pass Throughs
EMOM 9
1st 15 GHD Back Extensions
2nd 15 Strict Press, 45/35 lbs
3rd 15 Scapular Pull-ups
Weightlifting
I. Strict Press 10 - 8 - 6 - 4 - 6 - 8 - 10
Rest 1 min between set
Start at 55% 1RM and add weight each set.
II. Every 3 mins x 6 sets: Deadlift
1 x 6 reps @ 75%
2 x 4 reps @ 80%
3 x 3 reps @ 85%
% based on 1 RM Deadlift
WOD
For Time
1 mile Run or Row
30 Burpee Box Get Overs, 48 / 40 in
Alternative Burpee Box Jump Overs 30 in.
12 Rope Climbs
Alternative 36 Strict Pull Ups
800m Run or Row
15 Burpee Box Get Overs, 48/40 in
Alternative Burpee Box Jump Overs 30 in.
6 Rope Climbs
Alternative 18 Strict Pull Ups
Session 2
(Optional)
WOD
3 Rounds for Time
20 Overhead Squats
100ft. Sled Push
Alternative 100 ft. or 40 steps Farmers Carry
20 Bench Press
100ft. Sled Push
Alternative 100 ft. 40 steps Farmers Carry
20 Devil Press
Rest 2 mins between each round.
RX
Overhead Squats/Bench Press, 135 / 95 lbs
Sled Push, 90 / 70 lbs
Farmers Carry/ Devil Press 50 / 35 lbs
Scaled
Overhead Squats/Bench Press, 95 / 65 lbs
Sled Push, 50 / 25 lbs
Farmers Carry/ Devil Press 35 / 25 lbs
Accessory Work
3 Rounds for Quality
20 Single Leg Box Step Downs, 30/24 in (L10R10)
16 Weighted Pistols, pick load (L8R8)
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
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