Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3x 10 sec hand stand hold
Strength / Skill
EMOM 8 min
Bench
build to 1rm
min 1-2 5reps / 5 air squats
min 3-5 3 reps / 3 air squat + 3 scap pull
min 6-8 1 rep /5 air squats / 5 scap pull
Benchmark
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats
Warmup
400 m jog or 2min bike
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squats + 5 squat jumps
10 cobra push ups to child pose
Strength / Skill
EMOM 10 min
back squat
build to 1rm
min 1-3 5 reps
min 4-6 3 reps
min 7-10 1 rep
WOD
15 min amrap
(burgener warm up PVC, empty bar)
7 hang snatch
5 oh squat
200m sandbag run 25/50
95/65, 85/55, 75/45, 65/35
do not pause more then 3sec
Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats
Strength / Skill
EMOM 10 min
S2oh from rack
build to 1rm
min 1-3 5reps
min 4-6 3 reps
min 7-10 1 rep
PARTNER WOD
2RFT - 30 min time cap
2 person
50standing bike (no seat)
40 wall ball shots
30 burpee box jump overs
20 hang sumo high pull 95/65
10 wall walks
Warmup
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Strength / Skill
EMOM 10 min
Front Squat
build to 1rm
min 1-3 5reps
min 4-6 3 reps
min 7-10 1 rep
WOD
5RFT
1 rope climb
3 squat clean
5 t2b
200m run
185/135 rx
155/105 mrx
135/85 sc
