SKILL

Pull/Row On The Minute x 12

Minute 1 - Strict  Chin Ups

Minute 2 - max calories Row

WOD

3 Rounds for Time

15 Shoulder To Overhead (95/65)

Recovery WOD

AM classes- row
PM classes - run

800m jog/1000m row
5 rounds of:
5 Supinated Ring Row (feet elevated)
7 Hand Release Pushups
9 calorie bike

Then...

STRENGTH

DB Clean/Jerk Cycling - Unbroken Sets

20 Alternating DB Clean/Jerk (40/25)
- 5 right, 5 left, 5 right, 5 left

12 Alternating DB Clean/Jerk
- 4 right, 4 left, 4 right, 4 left

STRENGTH

Back Squat - Stamina

3 rounds of 12 unbroken reps @ 65%
Super Set w/ hammer strikes on tires - 8 on left & 8 on Right

 

WOD

AMRAP 10

STRENGTH

Deadlift

1 set of 7 @ 40%
1 set of 5 @ 50%
1 set of 3 @ 55%
1 set of 3 @ 55-65% (target weight)
1 set of 20 unbroken touch and go reps at around 60/65%

 

Have fun in class!

PUSH GYMNASTICS/AEROBIC CAPACITY

200m Run - Handstand Walk 25ft

200m Run - Max Kipping Handstand Pushups

200m Run - 10 Burpees to a target

200m Run - 10 Ab Wheel Rollouts

ACTIVE RECOVERY

5 Rounds

1min Bike/row

1min Box Push on turf

1min Farmers Carry (53/35)

1min Floor Press (65/45)

1min Glute Bridges w/empty barbell

1min Plank Hold

STRENGTH

EMOM 12

2x Hang Power Snatch @ 60%

 

8min AMRAP

Ascending Ladder

2 Alternating Dumbbell Power Snatch (50/35)
2 Box Jumps (30/24)

STRENGTH

Front Squat - Stamina

4 rounds of 9 unbroken Front Squats @ 60%
*rest as needed after each round - adapt weight if needed to go unbroken

WOD

3 Rounds