Warm up: 500m Row, then Tabata interval of: 4 sets of KBS, burpee, push up, push press with empty barbell
Strength: Back Squat and DB Press
Perform 2 reps of each movement, on alternating minutes for a total of 5 sets.
Take 10 minutes to warm to working weight. You may test for a 1rm today.
EMOM, 20 minutes KBS (AHAP) and TGU
On alternating minutes, perform 10 kbs (ahap) and 2 TGU (building)
Core: Tabata Hollow holds for those without pull ups, tabata hollow hangs for those with
Bootcamp: EMOM same, 5 minutes each of: 1. Row, 2. 10 each sit up , push press, air squat, 3. 5 burpees, 6 box jumps, 7 wall balls
Warm up/metcon: 5 rounds (2 warm up/3 met con speed)
40' OH walking lunge, plate
10 burpees push press with plate
5 SA thrusters each side,
10 ball slam
Every 4 minutes: Dumbbell work/DUs
5 DB squat cleans (35/50)
Core: tabata planks
Warm up: 40 bear crawl, 10-8-6-4-2 Ring Row, Push up, pull up, squat3
Strength: Bench/DB row
Perform 2 Bench Presses or 10 DB bent over row on alternating minutes
You may test a 1rm bench today.
Met Con: 5 rounds for time
10 Power cleans
8 Front rack step ups
6 BB roll outs
200m x5, rest 30s. try to make each set the same time.
Warm up: 3 rounds 200 m row, Burgener with empty bar (5 reps each movement)
Met Con: EMOM, alternating of Row/Burpees
On alternating minutes for 12 minutes row 12/15 cal or perform 10 burpees
Strength and Agility: AMRAP 8
4 STS, 10 air squats, 10x 5m shuttle sprint
Core: Stabilty ball Pikes x 30-50 (beg/adv)
Warm up: 200m row, 20 PVC dislocates, OHS, then together: 45s on 15s rest kbs, wall ball, ball slam 3 sets
Perform 2 reps each AHAP for each set, on alternating minutes.
Take 10 minutes to find your working weight. You may attemp a 1rm lift.
Met con: For time
40-30-20-10 KBS/Push press (35/45) (55/75)
3 rounds with empty barbell
5 muscle cleans
5 push press
5 back squats
5 good mornings
5 tuck jumps (NOT HEELS TO BUTT)
Alternating Tabata interval for 16 sets
MEt con: Thrusters
21-18-15-12-9-6-3 unbroken thrusters (65/95) rest as little as possible.
If you cannot complete the set unbroken, rest and do it again before moving on
Mobility: 1 minute each: Lat roll, Chest smash, Rear shoulder and scap roll, Pigeon, butterfly
Warm up: 500m row, Bear complex 5 min
Hero WOD: Conor~ AMRAP 20 min
5 dead lift
5 hang power clean
5 front squat
5 push press
5 back squat = 1
Recovery: 3 k row
Mobility: 1 min each: Lat stretch and roll, 1st rib mob (barbell to neck),
Armaid, Pancake stretch, quad roll, Piriformis roll (sit on the roller)