Women
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
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
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
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
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