2 Rounds of:
40 Jump Rope
10 Hollow Rocks
10 Supermans
20 Alternating KB Swings
5 KB Press Each arm
Mobility Coach’s choice
6 Sets of the complex, Building Every 90 Seconds.
Start around 65% of 1RM Strict Press.
14 Minute AMRAP:
5 Strict HSPU
9 Box Jumps (24/20″)
200m Run
6 Min 40 Sec on, 20 sec transition:
Int 1: Row, Ski or Bike
Int 2: Alternating Sampson Stretch
Int 3: AMRAP 5 Pushups, 5 Air Squats
12 Min AMRAP:
5 KB Push Jerks Each arm
10 Goblet Squats
15 Russian KB Swings
Row, Ski or Bike 20 Calories
Rest 2 Minutes, then 1 Round of above for time
3x of each, rotating through each exercise
Mark how the L-Sit was performed in notes
Fun WOD Come on in!
Warm Up based On WOD’s movements
Athletes to decide WOD Based on Coach’s Questions. Use Whiteboard to write it all out.
Choose a ROMWOD from our account (romwod.com) for time that fits class.
Then Ab Cashout
3x
5 Step Ups Each Leg
90 degree pike walk around box each way
5 Box Jumps or Broad Jumps
5 Inchworms with feet on box (no pushup)
5 Single Leg Squats to Box (sit on box)
200m Run
3 min on, 1 Min off x5
18 Cal Row, Bike or Ski
15 Box Jumps or Step ups
AMRAP Air Squats in remainder
Count Air Squats
Coach’s Choice
Mobility Work, then Barbell WarmUp
5 Minute AMRAP
(Work with the barbell or up to 75lbs)
1 Deadlift
1 Clean Pull
1 Power Clean
1 Front Squat
1 Strict Press
1 Push Press
1 Push Jerk or Split Jerk
20 Minute AMRAP
Barbell Complex
(1 Deadlift/ 1 Clean/ 1 Front Squat/ 1 Jerk)
Athlete should work with a weight to set a goal of 30 rounds.
If you’ve done this one before, you may go up in weight if you have 30 rounds or stay at same weight to beat previous score.
Rx+ (#225/#155)
500m Row, then DB WarmUp
2x
10 Single Leg RDL each
5 DB half kneeling press each (hold db in opposite hand than forward knee)
10 DB High Pull Each arm
10 Lateral Lunges holding DB
10 Calories of choice
EMOM x 20
Int 1: 30 Seconds hard Bike
Int 2: 12 KB or DB Snatch. alternating
Int 3: 7 Pushups + 10 Situps
Int 4: Max Cal Row or Ski
Int 5: Rest
**may add weight or degree of difficulty to situps/pushups.
3x
8-10 Single Leg Dumbbell RDL Each Leg with ONE foot flat on wall behind
8-12 Lateral Raises
8-12 Front Raises
https://www.instagram.com/p/Bf_0fxSAVRz/
400m Run,
20 PVC Pass Throughs
20 PVC Overhead Squats
• 3 Snatch Deadlift
• 3 Snatch Pull
• 3 Snatch High Pull
• 3 Muscle Snatch
• 3 OverHead Squat
• 3x From overhead squat position, drop into squat
• 3 Snatch balance 1/4 squat catch
• 3 Snatch balance
Then:
3 Hang Snatch from mid thigh & 3 Hang snatch from below knee
Set Clock E2M x 7 Rounds
Pause (3 Seconds)Hang Snatch (mid thigh) Plus Below Knee Hang Snatch. Building.
Rest one interval after Hang Snatches then complete 2×3 Snatch Pulls at ~90% of 1RM Snatch
3 Rounds for time
Run 200m
12 Thrusters (95/65#)
5 Ring Muscle Ups
Sub 2x Dips or modify reps of muscle ups
Coach Led Dynamic Stretch Warmup
20 Min AMRAP
Run 600m
10 Strict Pullups
5 Burpees
10 Squat Jumps
May add weight vest as extra challenge
4x
12 Alternating Leg V-Ups
12 Front Rack Step ups Total
8-12 Clams or Banded Clams each side
With a weighted PVC or PVC
10 Pass Throughs
5 Around the World Each side
10 Back Squats
10 Twists each direction
10 Good Morning
10 Leg Swings Each Way
10 Reach down and Ups
Then with a purple band in Rig:
Lat Pulldowns
Straight arm circles
Face Pulls
Tricep Pushdowns
Shoulder Stretch
SkilL Work
Spend 10 Minute working on skills and drills. Start at most basic level even if your pullups are strong.
Every 4 minutes, for 24 minutes (6 rounds):
20/16 Cal Row, Bike or Ski
30 Double-Unders
10/7 Cal Row, Bike or Ski (different Machine)
2x
20 Single arm RKBS
10 Roll to Reach
5 Inchworm to pushup
25m sled drag forward/25m reverse sled drag (add 25# or 45# plate)
30 Min for quality
30 cal Bike, Row or Ski
20 perfect air squat (use a light plate to press out while squatting if needed)
30 calorie row, bike or ski (different machine)
10 lateral box step up Each Leg
10 DB Floor press
20 shoulder taps from Plank
Find a steady pace where quality of movement can be the focus.
3x
20 reverse hyper -on GHD or in Elevated Bench Set Up or Supermans
50m Reverse Sled Drag
10 Deficit Push Up
https://barbend.com/reverse-hyperextension-alternatives/
