WORKOUTS

“Active Recovery” 5 Rounds 1000m Bike Erg 40ft Low Bear Crawl 40ft Reverse Low Bear Crawl 1 mile Assault Bike Core:  5’ AMRAP  Max Effort Little Bigs 15/10 10” Tall Plank Hold Every Break Buy-out: 2’ Half Hollow Hold Weightlifting:  Clean and Jerk A. EMOM

Strength:  8×3 Anderson Back Squat – @75% 1RM Anderson Back Squat – Start from bottom of squat position  – Rep is complete from bottom to stand back to the bottom rack position controlled Conditioning:  3 Rounds 400m Run 35 Russian Kettlebell Swings (50/35) 20 Split

Strength:  3xMax Effort Banded Resisted Close Grip Strict Chin-ups Low Ring Push-ups – 15’ to Establish  Conditioning:  3 Rounds 18/16 Calorie Ski Erg 16 Chest to Bar Pull-ups 16 Plyometric Push-Ups (Hands leave ground is the only criteria) Accessories:  4×6 Incline Bench Press (rep 6

Open gym today from 10 a.m. to 11 a.m.

Partner WOD

Strength:  1RM Push Press – 20’ to Establish  Conditioning:  8’ AMRAP  50 Double Unders 10 Toes to Bar 5 Hang Power Snatch (135/95) 3 Ring Muscle-ups Accessories:  4×6 Incline Bench Press (rep 6 should be failure) 4×8-12 Barbell Skull Crushers (8-12 is failure rep range)

Strength:  5×5 Anderson Back Squat – @70% 1RM Anderson Back Squat – Start from bottom of squat position  – Rep is complete from bottom to stand back to the bottom rack position controlled Conditioning:  2 Rounds 400m Run 50 Back Squats 95/65 400m Run 50

“Active Recovery” 1 Round 1200m Run 1500m Row 3000m Bikeerg 1500m Skierg Core: 3 Rounds 1’ Toes to Bar 1’ Rest 1’ V-ups 1’ Rest Buy-out: 100m each Single Arm Overhead Dumbbell Carry Tough Load Weightlifting: Clean and Jerk A. Clean Pull + Dip Clean

Strength:  9×3 Speed Banded Bench Press – 50% 1RM Bench Press – Red +200/Black -200 – 3×3 Narrow Grip – 3×3 Regular Grip – 3×3 Wide Grip – Rest 30″ between sets 1×8 Top set (no bands) – @70% 1RM Bench Press Regular – Increase