Indoors Primarily
Warm Up
Bike Tabata at increasing intensities:
Rnd 1: 40-50 RPM
Rnd 2: 45-55 RPM
Rnd 3: 50-60 RPM
Rnd 4: 55-65 RPM
Rnd 5: 60-70 RPM
Rnd 6: 65-75 RPM
Rnd 7: 70-80 RPM
Rnd 8: All out sprint!!
**If at any time you hit a point where you can’t maintain the pace, just push as hard as you can!!
**Can Sub w/ burpees if no bike
Then w/ mini band above knees-
3x
10 Back squats
7 Inchworms
5 Muscle Cleans
Mobility
Quad Rolling
Hip Stretching
Strength
EMOM10
Back Squat
1 Heavy Single
MOD Strength
EMOM10
Front Squat
1 Rep with 3 second pause in the bottom
WOD (15 minute cap)
Bike Buy-In:
70|50 Calories
Then
21 Toes to Bar
9 Squat Cleans 155|105
15 Toes to Bar
6 Squat Clean
9 Toes to Bar
3 Squat Cleans
Level 3- 135|95
Level 2- 115|75, 12-9-6 TTB
Level 1- 95|55
ADV – 185|125
Coaches Note – Choose a weight you can link 3+ Squat Cleans
MOD WOD (15 minute cap)
Buy-In:
1200M RUN
Then
40 Sit-ups
9 Squat Clean 155|105
30 Sit-ups
6 Squat Clean
20 Sit-ups
3 Squat Cleans
Level 3- 135|95
Level 2- 115|75
Level 1- 95|55
ADV – 185|125
Extra Work
100 ‘ HS Walk*
15 Stone Over Shoulder 140|90**
75’ HS Walk
12 Stone Over Shoulder
50’ HS Walk
9 Stone Over Shoulder
ADV – 150’, 100’ 50
*Scale walks to 50ft or 25ft or sub Double KB Overhead Carries 1.5|1
**Scale Weight as needed