Game Time
EMOM x 18 MINUTES
Min 1 — 12/10 Cal Bike
Min 2 — 20 V-Ups or Tuck-Ups
Min 3 — 2 Rope Climbs
POST WORKOUT STRETCHING
2:00 in Each
Seal Stretch
Saddle
Forward Sit (legs wide)
See Class Warm-Up
A. CONDITIONING
AMRAP x 30-45 MINUTES (EZ/50%)
20 Cal Row
20 Lunges
20 Box Step-ups
100 Single Unders
20 Sit-ups
20 Cal Bike
20 Push-ups
B. NC60
C. BIAS WORK:
CONDITIONING
Open Wod 16.3 (90%)
AMRAP in 7 minutes
10 Power Snatches (75/55)
3 Bar Muscle-Ups
AMRAP x 7:00
30 Single Unders
10 Barbell Deadlifts
10 Shoulder Swings
7 Ring Rows
Change to DU half way through
10:00 Practice
Full Pull-up Progression, Cycling Reps & Scaling
4 ROUNDS FOR TIME
10 Deadlifts (275/185)|(225/155)
20 C2B Pull-ups
60 Double Unders
See Class Warm-Up
A. CONDITIONING
3 MINUTES
MAX Double Unders
B. NC60
C. BIAS WORK:
GYMNASTICS (90%)
For Time
100 HSPU
-Rest as needed-
For Time
300′ HSW
See Class Warm-Up
A. STRENGTH
For Time
30 Power Clean and Jerks (205/185)
B. NC60
C. BIAS WORK:
CONDITIONING (90%/hard)
For Time
5K Row
40 MB Hang Cleans
Every 10 Reps complete 10 Hollow Rocks
-Then-
5 Front Squats
5 High Pulls
5 Hang Muscle Cleans
5 Power Cleans
5 Hang Squat Cleans
EXTENDED WARM-UP
Build to Moderate Set of 5 Hang Squat Clean
*This is not 5RM! Keep reps fast and clean. Session is meant to build confidence pre-workout.
FOR TIME
12-10-8-6-4
Hang Squat Clean (155/105)|(135/95)
12-12-12-12-12
Burpee to Target
CORE FINISHER
3 SETS
25 Weighted Sit-ups
*Use KB or DB Across Chest
10 Min AMRAP
0:00 – 5:00
8 Cal Bike
4 Push Up to Down Dog
8 Push press Empty BB
5:00 – 10:00
8 Cal Bike
4 Up Downs
8 Push Jerks Empty BB
Line Drills 50′
Frankenstein Walk
Quad Walk
High Knees
Jog 1 lap
EACH EFFORT FOR TIME
With a partner
4 ROUNDS FOR TIME
8 Burpees
20 Push Jerk (135/95)|(95/65)
200m Sprint Row
-Rest 2:00-
3 ROUNDS FOR TIME
8 Burpees
20 Push Jerk
200m Sprint Row
-Rest 2:00-
2 ROUNDS FOR TIME
8 Burpees
20 Push Jerk
200m Sprint Row
COOL DOWN
Flow Stretching – Hammies & Shoulders
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
Progressive Tabata EMOM
Round 1
:20 Hollow Hold / :20 Superman Hold
:20 DB Goblet Split Squats Left/ :20 Right
:20 DB Sumo DL Left / :20 Right
Round 2
:20 Single Arm DB Hollow Hold Left / :20 Right
:20 DB Front Rack Step Ups Left / :20 Right
:20 DB Russian Swing Left / :20 Right
Round 3
:20 Superman Lifts / :20 V-Ups
High Box :20 DB Front Rack Step up Left /:20 Right
:20 DB Snatch Left / :20 Right
SKILL
10:00 Bar Muscle-Up Development & Scaling
FOR TIME
50 Alt.DB Snatch (50/35)
30 Single DB Front Rack Box Step-Ups (24/20)
20 Bar Muscle-Ups
30 Single DB Front Rack Box Step-Ups (24/20)
50 Alt. DB Snatch
15:00 Cap — Get as far as you can!
See Class Warm-Up
A. CONDITIONING
Tester
10 Minutes
MAX Cals Bike
B. NC60
C. BIAS WORK:
STRENGTH
For Time
27-21-15-9
Deadlifts (225/155)
Box Jumps Overs (24/20)
