A. Warmup:
DROM
B. For time:
0:00-8:00
2.5 Mile Bike
8:00-16:00
30 TGU’s
16:00+
1 mile run
*add all times together for total time.
C. Cooldown:
3:00 Pancake stretch
2:00 Lizard stretch, ea.
CORE HOMEWORK:
3 sets of:
20 C2 Pike Tucks
:30 L Side Plank
:30 R Side Plank
A. Warmup:
DROM
3 sets of:
200m row
10 One leg RDL, ea.
8 Ring Rows
6 Box Jumps
B. 5 rounds of:
Max Push Ups
Rest 1:00
Max Strict Pullups
Rest 3:00
C. Cooldown:
3 sets of:
10 front raise, lateral raise, one arm DB Row
Then,
100 Banded Pull Aparts
CORE WORKOUT:
4 x 10 Barbell Rollouts
1:30 Rest between
A. Warmup:
DROM
Push Jerk practice
B. OTM for 10:00
Push Jerk 3-3-3-2-2-2-1-1-1-1
*Build to a heavy single for the day
C. For time:
21-15-9
Ski Erg Cals
KB Swings, 70/53
D. Cooldown:
3 sets of:
25 Banded Pull Aparts
15 Banded Good Mornings
CORE HOMEWORK:
100 Plank toe touches
Each break = :30 L-Sit cumulative
A. Warmup:
400m Run
DROM
Clean Warmup
B. OTM For 20:00
O: 50 DU’s, 15/10 Assault Bike Cals, Alternating
E: 1 Squat Clean
*Build to a heavy weight for the day
C. Cooldown:
2:30 Couch Stretch, ea.
CORE HOMEWORK:
AMRAP in 6:00
10 Glute Bridges
12 Hollow Rocks
Track WOD:
3 x 1 mile run, rest 5:00 between
*record efforts
CORE HOMEWORK:
100 Plank + Knee to Elbow
Teams of 2:
For time:
Run, 1 mi
21 Deadlifts, 225/155 lbs
21 Handstand Push-ups
21 Dumbbell Power Cleans, 50/35 lbs
21 Ring Dips
15 Deadlifts, 225/155 lbs
15 Handstand Push-ups
15 Dumbbell Power Cleans, 50/35 lbs
15 Ring Dips
9 Deadlifts, 225/155 lbs
9 Handstand Push-ups
9 Dumbbell Power Cleans, 50/35 lbs
9 Ring Dips
*Run together, alternate reps as needed. Scale HSPUs to Pushups and Ring Dips to Box Dips
CORE HOMEWORK:
:20 on / :10 off x 8
V-Ups
A. Warmup:
DROM
21-15-9
PVC thrusters
Ring Rows
*If doing ring rows in the workout, scale to DB Bent Rows
B. Benchmark Test:
“Fran”
21-15-9
Thrusters, 95/65
Pullups
C. Accessory:
3 sets of:
10 RDL, pick weight
15 DB Bench Press
20 Weight Box Step Ups, alternating – use KBs or DBs
D. Cooldown:
Foam roll for remainder
CORE HOMEWORK:
5 sets of:
10 Barbell Rollout
12 Hollow rocks
A. Warmup:
DROM
PC&J warmup
B. OTM for 9:00
Power Clean & Jerk 3-3-3-2-2-2-1-1-1
*Build in weight each set
C. 3 Sets of: (Accessory)
80’ Double KB Overhead Carry
15 Double KB Bent Rows
20 Double KB Deadlift
-rest as needed
D. Cooldown:
3 sets of:
10 ea., Front Raise, Lateral Raise, Reverse Fly
3:00 Pancake Stretch
CORE HOMEWORK:
3 sets of:
20 C2 Pike Tucks
:30 L Side Plank
:30 R Side Plank
A. Warmup:
DROM
3 sets of:
10 banded pass thrus
10 Sots Press + OHS
10 Tempo Ring Rows, :04 up / :04 down
B. 4 sets of:
25 Row Cals
20 Heavy KB Swings
15 Box Jump Overs
-Rest 3:00
C. Cooldown:
3 sets of:
10 one leg RDL, ea.
10 Glute Bridges
CORE HOMEWORK:
30-20-10
GHD Situps
Back Extensions
A. Warmup:
100 Banded Pull Aparts
DROM
5:00 Jump Rope
B. 5 rounds for time of:
400m run
30 Pushups
30 GHD Situps
*Scale reps as needed, sub SLSU for GHD.
**Please be cautious on GHD Situp reps
C. Cooldown:
2:00 Lizard Stretch, ea.
CORE HOMEWORK:
3 Sets of:
10 Suitcase DL, ea.
:30 Double KB Overhead hold
Please activate some Widgets.