Indoors Primarily
Warm Up
3 Rounds
20 Toe Taps on MB
15 MB Squats
10 Single Leg MB Deadlift (ea)
5 Prison Burpees (3|2 Push Ups for each Burpee)
Mobility
Quad Rolling
Accessory
2 Rounds
40s Work/ 10s Rest
1. Static Mini Band Squat Hold
2. Mini Band Glute Bridges- Ball Behind Back
3. Russain Twists
4. Single Leg V-ups w/ Med Ball
WOD
Every 5 Minutes for 30 Minutes
500m Row
12 Burpee Over the Rower
Then X Wallballs
X Reps=
RX – 12 Reps
Level 3 – 10 Reps
Level 2 – 10 Reps 14|10
Level 1 – 8 Reps 10|8
ADV – 15 Reps Burpees and Wall Balls 30|20
MOD WOD
Every 5 Minutes for 30 Minutes
500m Row
12 Burpee Over the Rower
Then X Empty Barbell Thrusters
X Reps=
RX – 12 Reps
Level 3 – 10 Reps
Level 2 – 10 Reps 35|25
Level 1 – 8 Reps 25|15
ADV – 15 Reps Burpees and Thrusters 65|45
Extra Work
Awful Annie
50-40-30-20-10
Double Unders
Abmat Sit Ups
5-4-3-2-1
Power Clean 205|135*
RX+ – GHD / 2, 225|150
RX++ – GHD, 245/165
ADV – 50-40-30-20-10 GHD, Heavy Rope, 275|185
*Power clean weight should be heavy and challenging for singles. 5 after the round of 50, 4 after the round of 40, etc…