Accessory #1
3 Sets:
- 5 Weighted Strict Pull-ups
- 10 Barbell/Dumbbell Bench/Floor Presses
- 30 Bicycle Crunches
- 20 Goblet Squats
Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 12 Single Arm Kettlebell Bottom Up Presses (each side)
- 20 Candlestick Toe Touches
- 20 Calf Raises
Conditioning
2 Rounds for time:
- 20 Power Snatches (75/50)
- 30 Burpees
- 40 Step-ups
- 50 Bicycle Crunches (1-1)
- 1000m/800m Row
Advanced = Weighted Step-ups (25/15)
Strength
Strict Pull-ups:
- 7 x max reps
Accessory #1
3 Sets:
- 16 Alternating DB Z-Press (8 each side)
- 16 Contralateral Reverse Lunge (8 each side)
- 24 Band Pull-aparts
Accessory #2
3 Sets:
- 15 Bicep Curls
- 15 Single Leg Glute Bridges (each side)
- 30 seconds Hollow Hold
- 30 seconds Bicycles
Strength
Push Press:
- 1-1-1-1-1
Conditioning
5 Rounds for time:
- 6 Power Cleans (Rx 135#/95#)
- 12 Burpees over Bar
Time cap = 10 minutes
Core
2-3 Sets:
- 10 Leg Raises
- 20 Block Taps
- 30 seconds Bicycles
Skill
Pistol Practice
Conditioning
19 minute EMOM:
- 1st minute = 20 Box Jumps
- 2nd minute = 20 Dumbbell Snatches (Rx: 50#/35#)
- 3rd minute = 20 Clam Crunches
- 4th minute = 20 Slam Balls (Rx: 20#/14#)
- 5th minute = Rest
Core
2 Sets:
- 30 seconds Toe Touches
- 30 seconds Heel Touches
- 30 seconds Bicycles
- 30 seconds Rest
Strength
Back Squat
- 5-5-5-5-5
Conditioning
”Diane +”
21-15-9 reps for time:
- Deadlift
- Handstand Push-ups (L2: Pike Press)
Buy-out = 800m Run or 200 Double Unders/250 Jumping Jacks
Core
3 Sets:
- 10 Side Plank Leg Raises (each side)
- 50 Bicycles
Home Workout
Warm-up
- 5 Inchworms w/ Push-up
- 10 Deep Squat Stretches
- 20 Quad Stretch
- 20 Calf Raises
- 20 Arm Circles
- 20 Open & Close
- 30 seconds Doorway Pec Stretch
WOD
18 minute AMRAP:
- 20 Plank Rotations (total) https://www.youtube.com/watch?v=VBd6DBVNUYg
- 20 Jump Squats
- 20 Bicycle Crunches (each side)
E3MOM: 7 Burpees
- Every 3 minutes complete 7 Burpees (minutes 3, 6, 9, 12, 15)
Home Workout
Warm-up
- 10 Inchworms w/ Push-up
- 10 Deep Squats w/ Reach
- 20 Quad Stretches
- 20 Side Lunges
- 20 Arm Circles
- 20 Open & Close
- 20 Up & Down
WOD
8 minute AMRAP:
- 20 Dips (use a low surface, like a couch or chair)
- 20 Lunges (total)
- 20 Bicycle Crunches (each side)
Rest 3 minutes
8 minute AMRAP:
- 20 Plank Rotations (total) https://www.youtube.com/watch?v=VBd6DBVNUYg
- 20 Lunges (total)
- 20 Flutter Kicks (each side)
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