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Women

ELDOA Stretches (40 secs)

A.
30 min AMRAP
800m Run@120-130HR
20 Plate Wipers
20m Bear Walk
5 Rope To Stands

B.
3 Rounds
5 Oxidative Front Squats  @ 40%,  4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements

Men

ELDOA Stretches (40 secs)

A.
30 min AMRAP
800m Run@120-130HR
20 Plate Wipers
20m Bear Walk
5 Rope To Stands

B.
3 Rounds
5 Oxidative Front Squats  @ 40% ,  4040
5 Oxidative Push ups or DB Bench @ 40%, 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
*If Push-ups are easy move up to the DB Bench

Women
Warm up C

A.
E:30 O:30
1 Power Clean x 30sets @ 65%

B. KB Side Press 4×8-10 w/ 90s – 2 min rest
*Perform just like the video except stand up all with the KB overhead

C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D. WTD  Back Ext 4×6-8 (30X0) w/ 90s- 2 min rest

Cool Down: 15 min Easy Aerobic Bike, Row, Walk

Men

Warm up C

A.
E:30 O:30
1 Power Clean x 30sets @ 65%

B. DB Split Squat 4×8/ea leg@75% (30X0)  w/ 90s  rest

C. Seated DB Press 4×8-10 30X0 w/ 90s – 2 min rest

D. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

Cool down: 15 min Easy Aerobic Bike, Row, or Walk

Active Recovery

45 mins (Aerobic)

Women’s Program 

Men’s Program 

Women

Warm up B

A.
30 min Aerobic Row or Airdyne (HR 120-130)
*Every 10 min 10 Corner Wipers + 10 TTB

B.
3 Rounds
5 Oxidative Front Squats  @ 40%,  4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements

Rest 5:00

3 Rounds
5 Oxidative Front Squats  @ 40%,  4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements

Men

Warm up B

A.
30 min Aerobic Row or Airdyne (HR 120-130)
*Every 10 min 10 Corner Wipers + 10 TTB

B.
3 Rounds
5 Oxidative Front Squats   @ 40% ,  4040
5 Oxidative Push ups or DB Bench @ 40%, 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
*If Push-ups are easy move up to the DB Bench

Rest 5:00

3 Rounds
5 Oxidative Front Squats  @ 40% ,  4040
5 Oxidative Push ups or DB Bench @ 40%, 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
*If Push-ups are easy move up to the DB Bench

Women

WU: ELDOA Stretches (40secs)

A.
Anaerobic Power Intervals

4-5 Rounds
50m-100m Resisted tire Sprints (25-35 lbs)
Rest 2 mins
20 sec AMRAP
Hang Power Clean @ 105
Rest 2 mins

C.
Aerobic 10-15 min Cool down

Men

WU: ELDOA Stretches (40secs)

A.
Anaerobic Power Intervals
4-5 Rounds
50m-100m Resisted tire Sprints (35-45 lbs)
Rest 2 mins
20 sec AMRAP
Hang Power Clean @ 135
Rest 2 mins

C. Aerobic 10-15 min Cool down

Women

Warm up A.

BB Complex
4 Rounds
4 Hang Power Clean + 4 Front Squat +4 Push Jerk + 4 Back Squat
Rest 90 secs (light to moderate)

A. Sumo Deadlift
15 min of 2-4 Reps@80-90% w/ 2-3 min rest

B1. CG Bench
B2. WTD Horizontal Ring Rows
All: 15 min of 2-4 Reps@80-90% w/ 2-3 min rest after “B2” 

16 min EMOM
Even: 8 KB Squat Jumps
Odd: 6-8 CTB Pull ups

Warm up A.

 BB Complex
4 Rounds
4 Hang Power Clean + 4 Front Squat +4 Push Jerk + 4 Back Squat
Rest 90 secs (light to moderate)

A. Sumo Deadlift
15 min of 2-4 Reps@80-90% w/ 2-3 min rest

B1. CG Bench
B2. WTD Horizontal Ring Rows
15 min of 2-4 Reps@80-90% w/ 2-3 min rest after “B2”

C. DB Trap 3 5×3@Heavy (30X0) w/ 90s – 2min rest

8 min EMOM
8 KB Squat Jumps