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
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
B1. CG Bench
B2. WTD Horizontal Ring Rows
15 min of 2-4 Reps@85-95% w/ 2-3 min rest
C.
16 min EMOM
Even: 8 KB Squat Jumps
Odd: 8 CTB Pull ups
Men
BB Complex
5 Rounds
4 Hang Power Clean + 4 Front Squat +4 Push Jerk + 4 Back Squat
Rest 90 secs (light to moderate)
A. Sumo Deadlift
B1. CG Bench
B2. WTD Horizontal Ring Rows
15 min of 2-4 Reps@85-95% w/ 2-3 min rest
C.
8 min EMOM
8 KB Jump Squats
Women
A.
14 min EMOM
2 TNG Power Snatch@70%
B.
10 min EMOM
2 Push Press@70%
C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest
D.
2 Rounds
8:00 Row or Airdyne @ Tempo Pace (TP) w/ 3 min rest
or
4 Rounds
4:00 Row or Airdyne @ Tempo Pace (TP) w/ 1 min rest
Men
Warm up A.
A.
14 min EMOM
2 TNG Power Snatch @ 70%
B.
10 min EMOM
2 BTN Snatch Grip Push Press@70%
C.
2 Rounds
8:00 Row or Airdyne @ Tempo Pace (TP) w/ 3 min rest
or
4 Rounds
4:00 Row or Airdyne @ Tempo Pace (TP) w/ 1 min rest
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
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