3 Rounds
10 Banded Squats
:30 Goblet Squat Hold
5 Cat/Cowls
5 Hip Circles each leg
Front Squat Demo
Front Squat
5-3-1-1-1
*5 moderate
*3 moderate-heavy
*1s build to heavy
EMOM x 20 MINUTES
Minute 1 – 18/14 Calorie Row
Minute 2 – 15 DB Front Squats (50/35)|(35/20)
Minute 3 – 10 Up-Down + Box Jump Over
Minute 4 – Rest
See Class Warm-Up
See Class Warm-Up
A. STRENGTH
10 Sets Every 2:00
3 Power Cleans + 3 Hang Power Cleans (185/125)
B. NC60
Goal is U/B S2O and smooth run.
Into 8th rounds
C. BIAS WORK
CONDITIONING (85%/tough)
40-30-20-10
Cal Row
Burpees Rower
-Rest 5:00-
5 Rounds
20/15 Cal Bike
20 Kettlebell Swings (70/53)
EMOM x 9min
Min 1- Running Unders or High Knee Under
Min 2- 1 TGU each arm
Min 3- 10 Push ups + :30 plank
Split Jerk Demo
Split Jerk
5-3-1-1-1
*5 moderate
*3 moderate-heavy
*1s build to heavy
AMRAP x 10 MINUTES
200m Run
8 Shoulder to OH (155/105)|(115
8min AMRAP
10 DB/KB Stiff Leg DL
10 Alt. Samson Lunges (in place)
10 Mountain Climbers each leg
25′ Toy Soldier Kicks
25′ Stiff Legged Bear Crawl
With Partner
AMRAP x 20 MINUTES
20 DB Power Cleans (50/35)|(35/20)
20 DB Lunges w/DB’s on shoulders
20 Sit-ups
PUMP SESH
3 SETS FOR MAX REPS
Hammer Curl
Floor Press
3 Rounds
1:00 Bike
15 PVC Passes
:30 Handstand Hold or OH Plate Hold
20 Alt. V-ups
2 SETS
50/40 Calorie Bike
-Rest 3:00-
3 Rounds
15 Strict Press (75/55)|(55/45)
15 T2B
-Rest 3:00 between sets-
See Class Warm-Up
A. STRENGTH
EMOM x 12 MINUTES
2 Squat Snatches (185/125)
EMOM x 12 MINUTES
2 Squats Cleans (225/155)
B. NC60
Go at a hard pace on the bike.
Smooth on the strict presses and TTB.
C. BIAS WORK:
CONDITIONING
AMRAP x 12 MINUTES (85%+/hard)
5 Power Snatches (135/95)
10 Box Jump Overs (24/20)
12 WB (20/14)
AMRAP X 9
10 Single Leg RDL’s w/light DB each leg
10 Alt. Step ups
:15 High Knees
:15 Butt Kickers
:30 Hard Pedal on Bike
DL Demo
Build to a 3RM Deadlift
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
See Class Warm-Up
ACTIVE REST
AM
Swim 30-40:00
PM
Yin Yoga or Flow Stretching 30 Minutes
*whatever it is make it easy and restorative
4 Rounds on the 2:00…
1:00 Shuttle Run (short distance 20m)
4 Up Downs
4 Push Ups
4 Tuck Ups
Rest Remainder of 2:00
Rope Demo
SKILL
10:00 Rope Climb Review
FOR TIME
400m Run/Row or 25/23 cals Bike
40 WB G2OH
20 Burpees
400m Run/Row or 25/23 cals Bike
10 Rope Climbs
400m Run/Row or 25/23 cals Bike
20 Burpees
40 WB G2OH
400m Run/Row or 25/23 cals Bike
(20 Min Time Cap)
CORE FINISHER
Accumulate 5:00 in any Plank position
