STRENGTH
Gymnastic EMOM 12 Min
Min 1 - 6-10 Bent Over DB or Barbell Rows
Min 2 - 5-10 Strict Ring Dips
Min 3 - 5-10 Strict HSPU
WOD
6 Min Partner Sprint Row
EMOM style switching at the top of every minute
-Rest 2 Minutes-
15 MIN Ladder
1 Strict Pull Up
2 Push Ups
3 BWS
2 Strict Pull Up
4 Push Ups
6 BWS
3 Strict Pull UP
6 Push Ups
9 BWS.....
STRENGTH
Front Squat
5 x 5 Working up to 65-75%
3 x 5 @ 65-75%
WOD
A
10. 20. 30.40. 50
UB Wall Balls 20/14
-Rest 3 Min-
B
21.15.9
Deadlift 185/135
100 M Run
STRENGTH
3 Sets
20 Banded External Rotation
10 Kneeling SA Arnold Press (Use Rig for Support)
30-60 Second Hollow rocks
30 Sec HS Hold (HS Shoulder Taps)
WOD
5 Sets
Every 2 1/2 Min Complete...
40 Sit Ups
Max Box Jumps 24/20
-30 sec Rest in between rnds-
STRENGTH
Hi Hang Power Clean + Hang Power Clean + 2 Jerks
6 Sets Working up to 70-80%
3 Sets @ 70-80%
WOD
For Time...
50 Du's
then.
15.12.9
Power Clean and Jerk 95/65
Lateral Burpee Over Barbell
50 Du's
then.
15.12.9
Thruster 95/65
Pull Ups
WOD
Partner WOD
24 Min Max Reps
Every 2 Min
15/12 Calorie Air Bike -or- 20/16 Row
Back Squats 105/75
3 Min Rest
8 Min Tabata
20 Sec on 10 Sec Rest
Plank Hold
Side Plank Hold
Boat Pose (Hallow Rock Hold)
Side Plank Hold
STRENGTH
Deadlift Max
5.4.3.2.1.1.1.1.1...
WOD
2 MIN WOD
1 Minute of Push Ups
1 minute of Pull Ups
2 Minutes of Push Ups
2 minutes Pull Ups
3 minutes of Push Ups
3 minutes of Pull Ups
STRENGTH
Core and Shoulder Stability
3 Sets
10 Bottom of Bell up SA Press R/L
50 Ft Bottom of Bell Upright SA stacked over shoulder walk
30-60 Sec Accumulative L Sit Hold (Rings, Hanging or Parallettes)
30 Sec KB Arm Bar Hold R/L
WOD
For time
400 M Row
then...
4 Rounds
6 PP 95/656/
4 Ring Dips
then...
5 Rope Climbs
4 Rounds
6/4 PP 95/65
6 Ring Dips
then...
400 M Row
STRENGTH
Hi Hang Power Clean + Hang Power Clean + 2 Jerks
5 Sets Working up to 60-70%
3 Sets @ 60-70%%
WOD
7 Min AMRAP of...
2.4.6.2.4.6...Wall Walk
10 Cal Row
-Rest 2 Min-
7 Min AMRAP of......
Alt DB Hang Power Snatch 45/35
TTB
STRENGTH
Bench Press Max
5.4.3.2.1.1.1.1.1...
WOD
4 Rounds for Time of...
100 M Run (125/100 Row)
10 OH Lunges 95/65
10 Lateral Burpees Over Bar
20 Alt Pistol Squats
