Warm Up
10 Inchrowm Push Ups
10 Dislocates & Pass Throughs
2 Rounds Not for Time
20/15 Bike Calories
Alternative 30 Jumping Lunges
12 Single Leg Glute Bridge L6R6
10 Thrusters (Empty Bar)
Session 1
Weightlifting (New Cycle)
I. Every 2 - 3 mins x 6 sets: Power Clean + Squat Clean + Jerk
2 x 2 + 1 + 1 @ 65%
2 x 1 + 1 + 1 @ 70%
2 x 1 + 1 + 1 @ 75%
% based on 1 RM Power Clean and Jerk
II. Every 2 - 3 mins x 4 sets: Clean Pull
2 x 3 reps @ 100%
2 x 3 reps @ 105%
% based on 1 RM Clean
III. Every 2 - 3 mins x 6 sets: Back Squat
6 x 2 reps @ 75%
% based on 1 RM Back Squat
WOD
For Time (CAP 30)
1 Mile Run
Alternative 2000m Row / Ski
50 Deadlifts
100 Wall Balls 20/14 lbs
Alternative Single Arm Hang Clusters (light load)
50 Burpee Box Jump Overs 24/20 in
Alternative Burpee Broad Jumps
800m Run
Alternative 1000m Row / Ski
25 Deadlifts
50 Wall Balls 20/14 lbs
25 Burpee Box Jump Overs 24/20 in
RX 225 / 155 lbs (50 DL) ; 275 / 185 lbs (25 DL)
Scaled 185 / 125 lbs (50 DL) ; 225 / 155 lbs (25 DL)
Accessory Work
Optional
WOD
4 Rounds
16 Bulgarian Split Squat L8R8
1 min Sandbag Bear Hug Hold
Alternative Odd Object Bear Hug Hold
Max Effort Overhead KBs / DBs Hold
Sandbag Bear Hug Hold, 150/100 lbs
Double Kettlebell Overhead Hold, 50/35 lbs
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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