Warm Up
In 2 Mins
15|12 Cal Bike
AMRAP Shoulder Activators*
In 2 Mins
100 Singles
AMRAP
Front Squats w/ 1s Pause
In 2 Mins
12 Strict Leg/Knee Raises*
AMRAP
Plank Ups
*MOD WOD – Scap Push Ups and V-Ups
Mobility
Shoulder Rolling and Stretching
WOD (40 Minute Cap)
2 Min Work: 1 Min Rest
In 2 minutes:
15|12 Calorie Assault Bike*
Then
AMRAP Pull-ups
Complete until you reach
50 Reps
Once finished, you must rest until the start of the next 2 minute Interval.
In 2 minutes:
60 Double Unders
Then
AMRAP Squat Cleans 115|75
Complete until you reach
40 Reps
Once finished, you must rest until the start of the next 2 minute Interval.
In 2 minutes:
12 Toes to Bar
Then
AMRAP Sit-ups
Complete until you reach
100 Reps
*Schwinn = 22|18 Cals
Level 2- 12|9 Cals Assault or 18|14 Cals Schwinn, 20 Double unders
Level 1- 10|7 Cals Assault or 1510 Cals Schwinn, 80 Singles
ADV – C2B, 70 GHDs
Coaches Note – Each of the 3 parts should take no longer than 5 sets. Aim for 10+ pull ups each time, 8 squat cleans and 20 sit ups. If you are starting below these #’s you should scale back the buy in.
Extra Work
EMOM15
Squat Snatch
1 -5 – High Hang
6-10 – Mid Hang
11-15 – Floor