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
*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
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
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
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
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)
A1. Snatch Pulls 4×3@95% (3 secs down) w/ 1 min rest
A2. Hang Snatch 4×2-3@75-80% w/ 90 sec rest
B1. Back Squat
B2. DB Floor Press (Neutral Grip)
*15 min of 2-3 reps@80-85% 31X0 w/ 2-3 min rest
C.
20 min EMOM
Even: 4 Burpee Box Jumps 24”, 30″
Odd: 5 C2B
Women
A. TNG Power Clean + Strict/Kip HSPU/MU 10 x3+3@70% w/ 30 sec rest
B. KB/DB Push Press + Waiter Walk 3×8-10 + 50m w/ 90 sec Rest
C. DB Trap 3 3×6-8 (30X0) w/ 90s – 2min rest
D.BB Hip Thrusts 3×8-10@heavy w/ 90s- 2 min rest
20 min Aerobic Cool Down
Men
A. TNG Power Clean + MU 16 x2+1@70% w/ 30 sec rest
B. DB SeeSaw Press 5×6+6 (30×0) w/ 90 sec Rest
C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest
D.Front Rack RFESS 4×10/ea leg@65-75% w/ 90s- 2 min 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