Warmup:
Jump rope
Footwork ladder
Partner pad work
Skill 1: light punch/hard punch
Skill 2: tap jab/cross/hook, tap cross/hook/cross
WOD:
8 rounds alternating, 1min/30sec off
1. 10 Russian twist w/ kB, AMRAP calories ski/bike/row
2. Bag work
x2
Jump Rope :60
Reverse Lunge w/OH Reach x6e
3 Wall Walks
Downward Dog w/ Push- Up x8e
16EMOM
1 – 15/10 Calorie Bike
2 – 12 V-Ups
3 – 10 Pistols
4 – :30 HS Hold
12AMRAP
– 21 Shoulder-2-OH (95/65)
– 15 Toes-2-Bar
– 9 Bar Facing Burpees
30 Jumping Jacks
3 1-arm reach overhead while holding bottom of squat
5 Forward Lunge with OH Reach each side
10 Kneeling T-Spine Diagonals Each
15 Band Pull Aparts
10 Band Shoulder Press
15 Band RDL
10 Pushups
6 Squat Jumps
Intro to the Snatch and Overhead Squat
Snatch Deadlift x 5
Snatch Pull x 5
Snatch Grip Scarecrow x 5
Muscle Snatch x 3
Snatch Balance x 3
Snatch Drop x 3
Overhead Squat x 5
EMOM x 8
2 Hang Power Snatch + 2 OHS
8 Minute AMRAP
12 Shoulder to Overhead
8 Toes to Bar
4 Burpees over the Bar
FUN/ MOB
Tabata Hollow Hold
Score Time Hanging / L-Sit
Choice
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
5RFT:
– 20 pull-ups
– 30 push-ups
– 40 sit-ups
– 50 squats
With a small band under the knees:
Forward Walk
Backward Walk
Lateral Walk Left
Lateral Walk Right
15 Squats
x2
15 Hollow Rocks
15 Supermans
Calf/Ankle Mobility
First set at 75%, build throughout sets last set to be at about 90-95%
E 2:15
21-15-9
– Hang Power Clean (115/75)
– Box Jump (24/20)
Rx+ 135/95#
Bent over I-Y-T-W x 10 each
Squat Hold w/OH Reach x3 each arm
Forward Lunge w/ Band OH x5e
Banded Pull Apart x10
Banded Overhead Squat x10
Banded Shoulder Press x10
4 Rounds for Time:
– 12 Front Rack Lunge (105/70)
– 12 Push Press
– 12 /9 Calorie Ski Erg
Alternate Start position if 5-8 people. If more, Row.
Rx+ (135/95)
10 Toe Touches
10 Samson Stretch
10 Leg Swings each direction
10 Pendulums Each Way
10 Scorpions Each Way
30 Banded Face Pulls
15 Banded Lat Pull Downs
Max Effort 500m Row
Not Max Effort
Goals:
31-33 SPM on the 250m Rows, 28-30 SPM on the 500m
Consistent pace on rows 1 & 5
Consistent pace on rows 2 & 4 (2-3 seconds faster than 1&5)
Row 3 shooting for 4-6 seconds slower than max 500m from last week.
Rest when Partner Rows or 1:15 after the 250m rows, 2 min after the 500m
12 Min AMRAP
– 12 DB Clean & Jerk (50/35)
– 10 Front Rack Squat
– 8 Toes-2-Bar
Notes: One dumbbell in Each Hand – Use KBs if needed
Banded Glute Prep:
Forward Walk
Backward Walk
Lateral Walk Left
Lateral Walk Right
15 Squats
Then
10 Hollow Rocks
10 Supermans
Clock E2M: 3 Second Decent, 3 seconds at bottom
5 Rounds
20 KB Swing
10 Wallballs
With a plate on floor in front of each athlete:
Step on step off (forward facing) x10e
Straight leg toe touch to top of plate x10e
Plate Jumps (forward Facing) x10
Step on step off (lateral) x10e
Single Leg Lateral Hops x5e
Lunge Wheel x1e
Squat Drops on Plate x10
Left arm waiter walk around gym
Right arm waiter walk around gym
Plate Ground to overhead x10
Plate shoulder press x10
Option 1:
8 Min EMOM
5 Box Jumps + Max Effort HSPU Each Min
Option 2:
8 Min EMOM
Min 1: 5 Box Jumps + Max Effort HSPU
Min 2: 30-40 Double Unders
Athlete to choose challenging box height. Score HSPU
10 Min EMOM
– 3 Burpees
– 7 Wall Balls (20/14)
– ME Sit-Ups (Score)
Alternate through for 5 intervals of each (clock 15 intervals of :20 H1, :10 H2)
9 Min EMOM:
Min 1: 30 Second 1-arm Farmer Carry Left, 30 Seconds 1-arm Farmer Carry Right
Min 2: 8-10 1-Arm KB Shoulder Press Right
Min 3: 8-10 1 Arm KB Shoulder Press Left
Increase weight each Round. Different weight may be used for Farmer Carry/Presses
Every 4 Minutes:
15/12 Cal Ski
9 Burpees
12/9 Cal Bike
Mark Time for each Round
