Indoors Primarily
Warm Up
6:00 AMRAP
3 Hollow Rocks Turn right into 3 Arch Rocks
10 Single Leg Glute Bridges
20 Double Unders or 30 Singles
6 Hollow Rocks Turn Left into
6 Arch Rocks
10 Single Leg Glute Bridges
20 Double Unders or 30 Singles
Keep adding 3, the goal is to stay off the ground during transitions between hollow hold and arch rocks
Jump Rope and Glute Bridges stay the same
Mobility
Lower Body Roll
-Calves
-Hamstrings
-Glutes
Strength
E2MOM14
Deadlift
3 Reps
3 Reps
2 Reps
2 Reps
1 Rep
1 Rep
1 Rep
WOD – Assault/Echo Bike
4 Rounds
In 3 Minute Complete
20/15 Calorie Bike
60 Double Unders
Then AMRAP Toes to Bar
Rest 1 Minute
Level 2 –15|12 Calorie Bike 30 Double Unders or 120 singles
Level 1 – 12|10 Calorie Bike 60 singles
ADV – 100 Dubs
WOD – Schwinn/C2 Bike
4 Rounds
In 3 Minute Complete
30/22 Calorie Bike
60 Double Unders
Then AMRAP Toes to Bar
Rest 1 Minute
Level 2 –22|18 Calorie Bike 30 Double Unders or 120 singles
Level 1 – 18|15 Calorie Bike 60 singles
ADV – 100 Dubs
Outdoor WOD
4 Rounds
In 3 Minute Complete
300m Run
60 Double Unders
Then AMRAP V-Ups
Rest 1 Minute
Level 2- 30 Double Unders or 120 Singles
Level 1 – 60 Single Unders, Abmat Sit Ups
ADV – 100 Dubs
Extra Work
EMOM12
Even – 5 SandBag Over The Shoulder 140|90
Odd – 50 ft HS Walk*
*Scale to 25ft, 20 Shoulder Taps or 3 Wall Climbs