Warm Up
EMOM 6
Odd- Run 100m
Even- PVC Warm Up
1. Pass Throughs
2. Sots Press
3. Overhead Squat
Mobility
Quad Mash
Strength
Back Squat
5-5-5-5 @ 80%
WOD
2 Rounds
600m Run
20 Overhead Squats (115,75)
Level 2- (95,55)
Level 1- (75,35), 400m run, 15 overhead squats
ADV – (135/95)
Extra Work
36 Pull-ups
100ft Sled Push
18 Chest-to-Bar
100ft Sled Push
9 Bar Muscle-ups
100ft Sled Push
Monday Conditioning & Bootcamp
Partner WOD
Part 1
In 10 Minutes
Partner A runs while partner B is accumulating as many calories as possible. Then Switch. Score = total calories
Partner A- 400m Run
Partner B- Max Effort Calories on the Bike
Rest 2 Minutes
Part 2
In 10 Minutes
250m Row
Rest 1:1
Rest 2 Minutes
Part 3
In 10 Minutes
Partner A runs while partner B is accumulating as many calories as possible. Then Switch. Score = total calories
Partner A- 200m Run
Partner B- Max Effort Calories on the Bike
|
L4 |
L3 |
L2 |
L1 |
|
| Part 1 | >120 cals | >100 Cals | >80 Cals | >60 Cals/300m Run |
| Part 2 | <0:50s splits | <1:05 Splits | <1:15 Splits | <1:25 Splits |
| Part 3 | >100 Cals | >80 Cals | >65 Cals | >50 Cals/100m Run |