Indoors Primarily
Warm Up
4 Rounds
:20 Work/:10 Active Rest
-BB Bent Over Rows
-Static Hold BO Row At The top
:30 Rest
4 Rounds
:20 Work/:10 Active Rest
-Front Squat With BB/Alternate With Back Squat
-Squat Hold
:30 Rest
4 Rounds
:20 Work/:10 Active Rest
-Prone Swimmers
-Superman Hold
Mobility
Quad Rolling
Lat Rolling
Shoulder Stretch
Strength
EMOM10
Back Squat
1 Heavy Rep
Outdoor Strength
EMOM10
3 Tempo Front Squat
3-1-x-1*
*3 seconds down, 1 second in the bottom, explode up, 1 second reset at the top
WOD – Assault|Rogue Bike
40|30 Calorie Bike
20 Strict Pull-ups
40|30 Calorie Bike
25 Chest to Bar Pull-ups
40|30 Calorie Bike
30 Pull-ups
Level 2- 30|20 Bike, Strict pull-ups, 15 Chest to Bar Pull-ups, 20 chin over the bar pull-ups
Level 1- 20|15 Bike,
ADV- 50|40 Cals, 20 Bar Muscle Ups, 25 Strict Pull Ups, 30 C2B Pull Ups
ADV+ – ADV + Vest
WOD – Schwinn|C2 Bike
60|45 Calorie Bike
20 Strict Pull-ups
60|45 Calorie Bike
25 Chest to Bar Pull-ups
60|45 Calorie Bike
30 Pull-ups
Level 2- 45|30 Bike, Strict pull-ups, 15 Chest to Bar Pull-ups, 20 chin over the bar pull-ups
Level 1- 30|22 Bike,
ADV- 75|60 Cals, 20 Bar Muscle Ups, 25 Strict Pull Ups, 30 C2B Pull Ups
ADV+ – ADV + Vest
Outdoor WOD
WOD – Assault|Rogue Bike
50|40 Calorie Row
20 Bent Over Rows 95|65
50|40 Calorie Row
25 Power Snatch
50|40 Calorie Row
30 Power Clean
Level 2- 40|30 Row, 80|50
Level 1- 30|20 row, 65|35, 15-20-25 reps
ADV- 65|50 Cals, 115|80