A. Warmup:
400m run
DROM
100 light KB Swings
*break as needed
B. For time:
2000m T.T.
C. 3 sets of:
8 RDL
10 Pendlay Rows
12 Barbell Rollouts
D. Cooldown:
3:00 Pancake Stretch, ea.
2:00 Dragon Stretch, ea.
CORE HOMEWORK:
5 rounds for time of:
5 Kettlebell Windmills, pick load
10 Weighted Hanging Knee Raises, pick load
A. Warmup:
DROM
3 sets of:
5 Outside leg lateral step ups, ea. *weight if possible (goblet position)
10 Banded Good Mornings
15 Hollow Rocks
B. For time:
50/35 Ski Erg Cals
50 Alt. DB Snatch
50 Box Jump Overs
50 Strict Press, 45/35
50 T2B
50 Burpees
C. Cooldown:
2:30 Lizard Stretch, ea.
CORE HOMEWORK:
AMRAP in 6:00
10 Double Kettlebell Deadlifts, pick load
10 V-ups
A. Warmup:
400m run
DROM
3 sets of:
10 Goblet Squats
5 KB Windmills, ea.
B. OTM for 10:00
5 Thrusters, 135/95
C. For time:
50-40-30-20-10
Assault Bike Cals
35-28-21-14-7 Women’s cals
*Work with a partner.
If no partner, rest the same amount of time it takes you to complete the set.
D. Cooldown:
3:00 Couch Stretch, ea.
100 banded pull aparts
CORE HOMEWORK:
For time:
50 Dumbbell Renegade Rows, pick load
*25 each side, alternating. :03 plank hold between EACH Row. Any breaks = 20 AbMat Situps
Track WOD:
Run 800 m
Perform at 100% effort
Run: 4x 200 m
Rest as needed between efforts.
CORE HOMEWORK:
3 rounds of:
15 Dumbbell Bent Over Rows, pick load
Reverse Plank, 1 min
Teams of 2:
“Dallas 5”
AMRAP in 5 mins of:
Burpees
— Rest 1 min —
AMRAP in 5 mins of:
7 Deadlifts, 155/115 lbs
7 Box Jumps, 24/20 in
— Rest 1 min —
AMRAP in 5 mins of:
Dumbbell Turkish Get-ups, 40/20 lbs
— Rest 1 min —
AMRAP in 5 mins of:
7 Snatches, 75/55 lbs
7 Push-ups
— Rest 1 min —
AMRAP in 5 mins of:
Row Calories
*alternate as needed to maximize reps
CORE HOMEWORK:
:20 on/:10 of x 8
GHD Situps
A. Warmup:
100 Banded Pull Aparts
DROM
B. Push Press 3-3-3-3-3-3
*work up to a heavy 3 for the day.
:30 on/:30 off x 10 – KB Swings
*score is total swings
C. Cooldown:
Foam Roll For remainder of class time.
CORE HOMEWORK:
200 weighted AbMat situps
A. Warmup:
5:00 Assault bike
DROM
B. 4 rounds of:
80’ Bear Crawl Sled Pull, Heavy
200m Farmers Carry
Max Rep Strict Pullups
*score is total pullups
D. Cooldown:
100 Banded Pull aparts
3:00 pancake stretch
CORE HOMEWORK:
2 x lower case alphabet
*lay on back, feet together, 6” off ground, keep letter size to 2’
A. Warmup:
DROM
3 sets of:
10 Russian KB Swings
10 Goblet Squats
B. 5 rounds of:
5 Deadlifts, heavy
10 Burpees, AFAP
-Rest 2:00
C. Accessory:
3 sets of:
8 One Leg RDL, ea.
10 Tempo DB Bench, :04 down
D. Cooldown:
2:30 Lizard Stretch, ea.
CORE HOMEWORK:
3 sets of:
50 4 count flutter kicks
50 Russian Twists
-rest 2:00
A. Warmup:
DROM
3 sets of:
5 x outer leg lateral step ups
10 Banded Good mornings
15 Ring Rows
B. Each for time:
0:00-8:00
800m run
8:00-16:00
3/2 mile Assault Bike
16:00
100/70 Cals on Ski Erg
C. Cooldown:
2:30 high hip stretch, ea.
CORE HOMEWORK:
AMRAP in 6:00
5 Suitcase DL, ea.
10 Hollow rocks
20 Double Unders
A. Warmup:
400m Run
DROM
B. Hang Power Clean 5-5-5-3-3-3-1-1-1
*Work up to a heavy 1 in 15:00
C. For time:
500m Row T.T.
D. Cooldown:
2:00 Couch Stretch, ea.
CORE HOMEWORK:
3 sets of:
10 Barbell Rollouts
15 Good Mornings
Please activate some Widgets.