Indoors Primarily
Warm Up
Alt Tabata 1
1. Burpees
2. Lunges
1:00 Rest
Alt Tabata 2
1. Bike or Mountain Climbers
2. Curtsy Squat
Strength
E2MOM 12
Front Squat
3 Reps
2 Reps
2 Reps
1 Rep
1 Rep
1 Rep
MOD Strength
E2MOM 12
Front Squat
3 Reps
2 Reps
2 Reps
1 Rep
1 Rep
1 Rep
Tempo – 5551*
*5 Second Descent, 5 Second Bottom Hold, 5 Second Ascent, 1 Second Reset at the Top
WOD
3 Rounds
20/15 Calorie Bike
20 Bar Facing Burpees
20 Thrusters 95|65
Rest 2 minutes After Each Round
Level 2- 75|50
Level 1- 50|35
ADV – Move Faster – Add a 4th Round if Superfast
Schwinn Cals – 30|22
MOD WOD
3 Rounds
400m Sandbag Run 3|2
20 Bar Facing Burpees
20 Thrusters 95|65
Rest 2 minutes After Each Round
Level 2 – 75|55
Level 1 – 55|35
Extra Work
10 Ring Muscle Ups
20 Calorie Air Runner
8 Ring Muscle Ups
16 Cal Air Run
6 Ring Muscle Ups
12 Cal Air Run
4 Ring Muscle Ups
8 Cal Air Run
2 Ring Muscle Ups
1 Cal Air Run
*Cut Ring Muscle Ups in ½ and or Complete Bar MuUps or Sub 2x C2B
*Feel free to Sub the Assault Bike for the Air Runner