W.U. 1 Round of
- 10 x Wall Squats (face the wall and squat)
- :30 sec x 3 Frog Squats
- :30 sec x 3 each side Pigeon
- :30 sec x 3 each side Spiderman
- :30 sec x 3 each side Samson
- :60 sec (:10 on/:05 off) Rack position stretch
- Wrist Warmup for rack position ease
Strength: Front Squat
In a set of 15, 12 and 10
- Front Squat 135/95
- @ the end of each segment keep the bar in the rack and walk 50M
- :60 sec rest and repeat
W.O.D 5 Rounds for time of
- 10 x Hang DB Snatch (5L/5R) DO all 5 on one side before you switch
- 20 x Walk Lunges with DB in the Front Rack (10L/10R) DO all 10 steps with DB on Left side then all 10 on right
- 10 x Dips (bench, couch, chairs etc…)
ENDURANCE:
W.U. 3 Rounds of
- :30 sec Jump Rope
- 5 x Pushups
- 5 x Plank in and out
- 5 x Squat Jumps
W.O.D 45 Min Clock
10 Min AMRAP of
- 5 x Pushups
- 15 x Burpees
- 15 x Goblet Squats
- 15 x Squat Jumps
then
- 1 min Run
- 1 Min Jump Rope
REST 1 Min
8 Min AMRAP of
- 10 x High/Low Plank
- 10 x Plank jacks
- 10 x Russian Swings
- 10 x Jumping lunges
then
- 2 min Run
- 1 min Jump Rope
6 Min AMRAP of
- 20 x Mountain Climbers (2 count)
- 10 x In and out planks
- 20 x Russian Swings
- 10 x Hollow Rock
then
- 2 min run
- 2 min Jump rope
REST 1 Min
4 Min AMRAP of
- 10 x Burpee to a doorway reach
- 10 x Plank Shoulder Taps
then
- 3 min Run
- 2 min Jump Rope
