Warm Up
10 Inchrowm Push Ups
10 Dislocates & Pass Throughs
4 Rounds for Quality
200m Run
10 Scapular Pull-ups
30 sec Dead Hang Hold
100 ft DBs Front Rack Carry
10 Air Squats
Session 1
Weightlifting (Week 6)
I. Every 2 - 3 mins x 6 sets: Clean + Jerk
2 x 2 + 2 @ 75%
1 x 1 + 2 @ 80%
1 x 1 + 2 @ 82 - 85%
1 x 1 + 2 @ 85%
1 x 1 + 2 @ 90%
% based on 1RM Clean and Jerk
Cleans are to be done as singles. Rest as needed between sets.
II. Every 2 - 3 mins x 4 sets: Clean Pull + Low Hang Clean Pull
2 x 1 + 2 @ 100%
2 x 1 + 2 @ 100%+
% based on 1 RM Clean
III. Every 2 - 3 mins x 6 sets: Back Squat
6 x 2 @ 80%
% based on 1 RM Back Squat
WOD
EMOM 40
1st 14 / 10 cal Bike
Alternative 14 Box Jump Overs
2nd 12 Shoulder to Overhead
3rd 15 / 10 cal Row
Alternative 15 Floor Thrusters
4th 12 Front Squat
RX 135 / 95 lbs
Scaled 95 / 65 lbs
Session 2
Optional
Gymnastics
For Time
Option 1
20 Bar Muscle Up
Every time you break complete:
10 / 5 Ring Dips
Option 2
30 Pull Ups
Every time you break complete:
8 Push Ups
WOD
3 Rounds
100 ft. Suitcase Carry Walk (L)
100 ft. Suitcase Carry Walk (R)
Alternative Feet Elevated Glue Bridge
max time Sandbag Bear Hug March (Lift Knees as high as you can)
Athlete choose 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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