Inside Primarily
Warm-up
2 Rounds
-20 KB Toe Taps Each side
-10 KB Lateral Swings
-10 KB Ski Swings
-10 Single Arm KB Push Press Each Side
Strength
EMOM10
Push-press
1 Rep
WOD – Assault/Rogue Bike
15 Minute EMOM
1. 12|10 Calorie Bike
2. 20 Kettlebell swings 2|1.5
3. 50 Double Unders
Level 3- 10|8, 15 Swings 1.5|1, 30 Double Unders
Level 2 – 8|6, 1.5|1, 20 Double Unders or 60 Singles
Level 1 – 6|4, 1|0.75, 30 Singles
ADV – 15/12, Single Arm Snatches @ 10 each arm, Heavy Rope
WOD – Schwinn/C2 Bike
15 Minute EMOM
1. 18|15 Calorie Bike
2. 20 Kettlebell swings 2|1.5
3. 50 Double Unders
Level 3- 15|12, 15 Swings 1.5|1, 30 Double Unders
Level 2 – 12|10, 1.5|1, 20 Double Unders or 50 Singles
Level 1 – 6|4, 1|0.75, 30
ADV – 22/18, Single Arm Snatches @ 10 each arm, Heavy Rope
Outdoor WOD
15 Minute EMOM
1. 200m Run
2. 20 Kettlebell swings 2|1.5
3. 50 Double Unders
Level 3- 15|12, 15 Swings 1.5|1, 30 Double Unders
Level 2 – 12|10, 1.5|1, 20 Double Unders or 50 Singles
Level 1 – 100m Run, 1|0.75, 30
ADV – 200m KB Run, Single Arm Snatches @ 10 each arm, Heavy Rope
Extra Work
10 min EMOM
Odd – 10 second HS Hold, 6 Strict HSPUs, 10 second HS Hold*
Even – 10 Second Pull Up Hang, 12 T2b, 10 Second Pull Up Hang**
Sets are ideally done unbroken for the first few rounds.
*Kip where need be or perform db strict Press
**scale the # of t2b as necessary.