See Class Warm-Up
A. CONDITIONING
EMOM x 40 MINUTES (EZ)
MIN 1 – Row
MIN 2 – Lunges
MIN 3 – Ski
MIN 4 – Single Unders
MIN 5 – Bike
B. NC60
C. BIAS WORK
Repeat 19.5!
30 MB DL
15 V-Ups
30 MB Front Squats
15 Lateral Step Ups
30 MB Hang Squats Cleans
15 Box Jumps
FOR TIME
12-9-6
Hang Squat Clean (135/95)|(95/65)
Box Jump (20/20)
9-7-5
Hang Squat Clean (155/105)|(115/75)
Box Jump (24/20)
7-5-3
Hang Squat Clean (185/125)|(135/95)
Box Jump (30/24)
COOL DOWN
5:00 Slow Pedal on Bike
400m Team run
AMRAP x 6
4/4 Single Leg RDL
4/4 Single Arm Bent Over Row
4/4 Single Leg Glute Bridge w/kb
20 Front Plank KB Handle Taps
Movement Demo
DL Progressions
With a partner
FOR TIME
100-80-60-40-20
Double Under
10-20-30-40-50
Burpees to Plate
6-12-18-24-30
Deadlift (185/125)|(135/95)
*Perform 100 DU then 10 Burp then 4 DL and back to DU.
See Class Warm-Up
2-3min on Bike or 400m run
Quick 4 min AMRAP
7 Air Squats
7 PVC or Barbell Push Press
7 Kip Swing or Jumping Pull up
Movement Demo
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
See Class Warm-Up
A.CONDITIONING
6 ROUNDS
1 Min each station (EZ)
Row
Single Unders
Step-ups
Run
Plank on Hands
B. NC60
C. BIAS WORK:
NONE Attack the 19.5!
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
Partner Rowling
Then…
3 Rounds
4/4 Body Weight Windmill
4 Clockwise and Counterclockwise Med Ball halo rotations
8 OH Med-ball Lunge
8 Cossack Squats
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press
MIN 2 — Row or Bike, Moderate Effort
COOL DOWN
8:00 of Yoga Flow
Suggested Flow:
1:00 Pigeon Ea/Side
1:00 Dragon Ea/Side
1:00 Cross Arm Saddle Ea/Arm
2:00 Rebound
See Class Warm-Up
A. CONDITIONING
EMOM x 12 MINUTES
MIN 1 – 8/6 Cal Bike + 10 Box Jumps (24/20)
MIN 2 – 12 WB (20/14) + 8 KBS (70/53)
MIN 3 – 15 KB DL (70/53 a hand)
-Rest 5:00-
EMOM x 12 MINUTES
MIN 1 – 10/8 Cal Row + 6 Burpees
MIN 2 – 5/5 KB Snatches (70/53) + 5 BJO (30/24)
MIN 3 – 3/3 SA KB Thrusters (70/53) + 100m Run
B. NC60
C. BIAS WORK:
STRENGTH
AMRAP x 5 MINUTES
Power Snatches (185/125)
-Rest 2:30-
AMRAP x 5 MINUTES
Power Clean (225/155)
Line Drills:
High Knees
Heel Walk
Butt Kickers
Toe Walks
Single Leg Hop right
Single Leg Hop left
Bunny Hops
Broad Jumps
Burpee Broad Jumps
With KB
5 KB DL
5 Hip Pops
5 Russian Swings
10 American Swings
Pull Up Progression
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
CORE FINISHER
3 SETS
20 Strict Hanging Knee Raises
40 KB Flutter Kicks*
*Hold KB above chest and keep body in hollow position
