8 am endurance class
Run or Row
400m, 400m, 400m, 800m, 800m, 400m, 400m, 400m Rest 90 seconds after 400s and 2:30 after 800m
9am Mobility is back
10am Chipper wod
Partners – 30 minute cap
100 Cal Row
100 Kb Swings
100 Sit ups
100 Burpees
100 Alternation air squats.. timing is everything
100 Cal bike
Warm up
Repeat yesterdays warm up, lets get everyone in a stretching habit. Add 30 band pull aparts today Video here
Strength
Back squat
4 sets of 10 at 70-80 percents push yourself
Wod
5 Rounds
10 deadlifts 225/155
4 Bar Muscle ups (sub 10 pull ups)
8 Burpees over your bar
Warm up-
Couch Stretch- 90 seconds a leg
hurdler stretch 90 seconds a leg
Pigeon Pose 90 Seconds a leg,
Run 600 SLOW SLOW SLOW
Then 1 mile time trial (run/walk if you cant run the whole thing, row 1600 only if you can’t run)
Strength-
Snatch EMOM
Every minute on the minutes for 10 minutes
3 Power snatches or 2 full snatches, technique work. no max outs.. you just ran a mile fast
Wod-
4 Rounds
Run 400
20 KB swings
10 box jumps (please be careful on your box jumps)
Warm Up
30 Perfect overhead squats with pvc or empty par
25 push ups
Strength
Bench Press-
4 sets of 10… your 9th and 10 rep should be heavy enough that you might fail
Wod- Chipper with a 20 minute cap- do in order, stagger your starts in big classes. This may or may not be made to finish……
50 Cal Bike
50 Dumbbell Thrusters (50/35)
50 Cal Row (or 800m run if rowers arent available)
50 HSPU (50 push ups for a sub)
50 Dumbbell snatches (25 each arm)
50 Burpees
Warm up-
Couch stretch- 90 seconds per leg
30 over head squats with PVC and with a 1 second hold at the bottom.. perfect squats
30 pass throughs
Strength
Front Squat-
8,8,Light 5,5 moderately increase weight 3,3,3 Heavy heavy 1,1,1 Go for a 1 rep max
Wod
14 Minutes
10 Front rack lunges in place with a bar (grab a kettle bell if you are not comfortable with a barbell) 135/95
10 hang cleans
10 shoulder to overhead
30 Doubles
*use the same barbell for every movement.. weight will most likely be limited by the front rack lunge