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Women
ELDOA Stretches
(45 secs)

A.
45 min Aerobic (120-140 HR)
*Every 10 mins 50m Suitcase Carry/ea arm   +10 GHD sit ups

B.
2 sets (5 min b/t sets)
A1. Oxidative RDL’s  3×10@40% w/ 40 sec rest  2020
A2. Oxidative Push ups 3×10 w/ 40 sec rest 2020

Men
ELDOA Stretches
(45 secs)

A. DB Ext Rot 4×5/ea Heavy, Technical, 3 secs on the down

B.
45 min Aerobic (120-140 HR)
*Every 10 mins 50m Suitcase Carry/ea arm +10 GHD sit ups

C.
2 sets (5 min b/t sets)
A1. Oxidative RDL’s  3×10@40% w/ 40 sec rest  2020
A2. Oxidative Push ups 3×10 w/ 40 sec rest 2020

Men & Women

Warm up F.

*Limited Rest b/t EMOMS

A.
20 min EMOM
Even: 3 TNG Power Snatch @75%-80%
Odd: 1-3 MU (Bar or Rings)

B.
32  min EMOM
1: 12 Wall Ball
2:  8 Lateral Box Jumps 24″, 20”
3:  30 sec Max HS walk(technical)
4: Row 100m (Damper M: 10, W: 8) All out

Women

Warm up C

A.  Clean 30×1@65% w/ 40 sec rest

B.
8 Rounds
10 KB/DB Push Press@50%
10 KB Russian Swings (HEAVY)
Rest 90 secs

C. Ring High Flys Y’s 3×6 (2 sec ISO)  w/ 60 sec rest

15 min Aerobic Cool Down

Men

Warm up C

A. Clean 30×1@65% w/ 40 sec rest

B.
8 Rounds
10 Kip HSPU
10 KB Russian Swings (HEAVY)
Rest 90 secs

C. Ring High Flys Y’s 3×6 (2 sec ISO)  w/ 60 sec rest

15 min Aerobic Cool Down

45:00 Aerobic Recovery

*Swimming or Hiking preferable, we’re looking for modes that are outside of what we are doing consistently in the gym

*Use today to get body work done if possible.  If your injured go see Airrosti, or for general maintenance getting a massage  on a fairly regular basis is great for recovery

*Prep food for weekend, and  allow yourself some time for mental and emotional recovery

Women

ELDOA Stretches (40secs)

40 min Aerobic (120-140 HR)
*Every 10 mins Kneeling Halfmoon +GHD sit ups

2 sets (5 min rest b/t sets)

A1. Oxidative RDL’s  3×10@40% w/ 40 sec rest  2020

A2. Oxidative Push ups 3×10 w/ 40 sec rest 2020

A. DB Ext Rot 3×5/ea Heavy, Technical, 3 secs on the down

Men

ELDOA Stretches (40secs)

40 min Aerobic (120-140 HR)
*Every 10 mins Kneeling Halfmoon +GHD sit ups

2 sets (5 min b/t sets)

A1. Oxidative RDL’s  3×10@40% w/ 40 sec rest  2020

A2. Oxidative Push ups 3×10 w/ 40 sec rest 2020

Women

Warm up B

A.
3 Rounds
30 sec Power Cleans@105#
Rest 2 mins
20 sec AMMAP
Resisted Tire Sprints (tire only)
Rest 2 mins

B.
For time (paced row)
10 Pull ups
20 Thrusters (35# Bar)
500m Row @TP
Rest 5 mins or till HR is (<120 HR)

Men

Warm up B

A.
3 Rounds
30 sec  Max Power Cleans@135#
Rest 2 mins
20 sec AMMAP Resisted Tire Sprints (tire only)
Rest 2 mins

B.
For time (paced row)
15  Pull ups
20 Thrusters (45# Bar)
500m Row @TP
Rest 5 mins or till HR is (<120 HR)