Long Duration Cardio
12K Row
Every 2K - Run 200 Meters w/ Sandbag 50/35
*Start off with Sandbag Run and end on Rower
12K Row
Every 2K - Run 200 Meters w/ Sandbag 50/35
*Start off with Sandbag Run and end on Rower
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Skill: Handstand Holds or Walks --- Lift: Warm up 2-3 Sets then right into work sets Push Press - 4 x 10 Reps - E3M - build up --- WOD: 10 Min AMRAP 20 Push Ups L1, 10 HSPUs L2, 40’ Handstand Walk L3 12 Alt DB Snatch (from floor) 35/20 L1, 50/35 L2, 70/50 L3 --- Extra Credit: 400 Meter Run rest 1:1 400 Meter Run Skill: Clean Position Drills - 3 Rounds
10 Second Quad Clean Position 10 Second Standing Front Squat Position 10 Second Front Squat Bottom Position --- Lift: Warm up 2-3 Sets then right into work sets Squat Clean and Jerk - 5 x 1 Rep @ 75% - E3M --- Lift: Warm up - 2-3 Sets then right into work sets Front Squat - 4 x 5 Reps - E3M - build up --- WOD: Every 2 Mins x 5 (No Rest Between Efforts) 2 Power Cleans - 75/55 L1, 115/75 L2, 155/105 L3 4 Front Squats Squats - same 8/6 Calorie Assault Bike SPRINT! Saturday Class Time at 8 AM ---------- " Saman" 8 Rounds For Time 13 Deadlifts 185/125 17 Wallballs 20/14 400 M Run  Lift: Bench Press - 4 x 8 Reps - E3M - Build Up --- Skill: Double Unders --- WOD: 15 Min “Ladder” 2-4-6-8-10-12-etc…. Alternating DB Hang Clean and Jerk - 25/10 L1, 35/25 L2, 50/35 L3 Hang Knee Raise L1, Toes 2 Bar L2/L3 x1 Double Unders L1, x3 Double Unders L2, x5 Double Unders L3 *Move up the ladder as high as possible in 12 mins Skill: Snatch Position Drills - 3 Rounds
10 Second Quad Snatch Position 10 Second Standing Overhead Squat Position 10 Second Overhead Squat Bottom Position --- Lift: Full Snatch - 3 x 3 Reps @ 70% - E3M --- Lift: Deadlift - 4 x 3 Reps - E3M - Build Up --- WOD: Every 2 Mins x 5 (No Rest Between Efforts) 2 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3 4 Overhead Squats - same 8/6 Calorie Assault Bike SPRINT! WOD: Part A - 3 Rounds
3 Min Cal Row 2 Min Burpee Box Jump Overs - 20/14 L1, 24/20 L2/L3 1 Min Cal Bike *Rest 2 Mins between each round *8 Min Rest Part B Every 4 Mins x 3 400 Meter Run for time - faster you go the longer you get to rest Skill: OTM for 6 Mins
5 Deficit HSPUs (10”) Parallettes 5 Muscle Ups or OTM for 6 Mins 5 HSPUs 5 Chest 2 Ring Pull Ups *There are multiple ways to scale this to your abilities. --- Lift: Warm up - 2-3 Sets then right into work sets Strict Press - 4 x 10 Reps - E3M - Build Up --- WOD: 10 Min AMRAP “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats or 10 Min AMRAP “Mary” 5 HSPUs 10 Alternating Pistols 15 Pull Ups Skill: Clean Position Drills - 3 Rounds
10 Second Quad Clean Position 10 Second Standing Front Squat Position 10 Second Front Squat Bottom Position --- Lift: Warm up 2-3 Sets then right into work sets Full Clean and Jerk - 3 x 3 Reps @ 70% - E3M --- Lift: Warm up 2-3 Sets then right into work sets Back Squat - 4 x 5 Reps - E3M - Build Up --- WOD: 5-4-3-2-1 Power Cleans - 95/65 L1, 135/95 L2, 185/125 L3 Pull Ups x 3 L1 (15-12-9-6-3), Rope Climbs - L3, L2 Saturday Class Time at 8 AM
------------ Option #1 - 30 Min Amrap - 2 Person Partner Workout Split as needed but keep moving 80 Cal Assault Bike 80 Deadlifts 95/65 RX, 135/95 RX+ 80 Push Ups 80 H2H KB Swings - 35/26 RX, 53/35 RX+ -------------------- Option #2 - 30 Min Amrap - 2 Person Partner Workout Follow the leader Assault Bike - 20 Calories 10 Burpee Box Jumps - 20/14 RX, 24/20 RX+ |
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