Warm Up
10 Dislocates & Pass Throughs
3 Rounds
200m Run
8 Inchworm Push Ups
16 Goblet hold cossack squat
Weightlifting
I. Every 2 - 3 mins x 5 sets: Bench Press
5 x 5 reps @ 75%
% based on 1RM Bench Press
II. EMOM 10: Heavy DB Snatch
10 x 6 reps Alternating Dumbbell Snatch
Elite 100 / 70 lbs
RX 70 / 50 lbs
Scaled 50 / 35 lbs
Gymnastics
6 Rounds For Quality
3 Legless Rope Climbs
Alternative 24 alt. Ring Rows
9 Strict Deficit Handstand Push-ups, 7/5 in
Alternative
Strict Handstand Push Ups
Dumbbell Pike Push Ups (feet elevated optional)
Rest as needed
Session 2
Optional
WOD
EMOM 25
1st 25 / 15 Push-ups
2nd 10 Dumbbell Box Step Overs, 24/20 in
3rd 25 / 15 Air Squats
4th 10 Strict Pull-ups or Ring Rows
5th Rest
Elite 70 / 50 lbs
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Accessory Work
3 Rounds for Quality
10 Bent Over Barbell Rows, pick load
6 Strict False Grip Ring Pull-ups
max rep Barbell Curls, 45/35 lbs
*Use water dispenser round if sandbag is not available
Athlete chooses load
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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