STRENGTH

EMOM  for 12 MINUTES

MIN 1 – 12 DBL DB Bicep Curls

MIN 2 – 6/6 DB Bulgarian Split Squats

RECOVERY WORKOUT

AMRAP x 12 MINUTES

8 Up Downs

12 Box Jumps 24/20

14 Ring Rows

*This recovery effort is to set-up for Friday’s Wodapalooza Qualifier Workout.

Pre-gameday, we want a good sweat, Quality Reps, open up the legs from yesterday

and walk away feeling great.

COOL DOWN STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Child’s Pose

2:00 Lat Rolling (1:00 each side)

2:00 T-Spine Rolling

STRENGTH

5-5-3-3-1-1

Back Squat

-Rest at Least 2:00 b/t Sets-

5-5…Moderate

3-3…Moderate-Heavy

1-1…Moderate-Heavy+

WORKOUT

AMRAP x 9 MINUTES

100m Run

5 Hang Power Clean 95/65

7 Front Squats 95/65

Workout

FOR TIME
1000m Row

Immediately into…

3 ROUNDS
10 Single DB Burpees 50/35
20 SA OH DB Lunge**
40 Double Unders

*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.

**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.

AB FINISHER
3 SETS
10 Strict TTB
20 Controlled Sit-ups (minimize arm throw)

-Rest as Needed b/t Sets-

Strength

Every 2 mins for 12 mins (6 sets)
Perform 3 Push Jerks*

*Build to a heavy triple for the day

Workout

FOR TIME
15-12-9
Push Jerk 95/65
12-12-12
Cal Bike

immediately into…

6-9-12
Push Jerk 115/75
12-12-12
Cal Bike

RX+  135/95 and 155/105

COOL DOWN
FOR RECOVERY*
2:00 Walking Rest
3:00 Slow Pedal

*Focus on calm, nasal breathing.

HERO WORKOUT
“THE CHIEF”

5 SETS
AMRAP x 3 MINUTES
3 Power Cleans 135/95
6 Push-ups
9 Air Squats

-Rest 1:00 b/t Sets-

Workout

EMOM x 24 MINUTES*
MIN 1 – Row for Cals
MIN 2 – Up-Down Box Jump 24/20
MIN 3 – KB Farmer Carry 53/35 (25 feet=5 reps)
MIN 4 – Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movements

FINISHER

3 SETS
25 Glute Bridge-ups
into…
1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-

STRENGTH

Back Squat

25 mins to find a new 1RM!

-Rest at Least 2:00 b/t Sets-

Workout

FOR TIME
30-20-10
Kettlebell Swing 53/35
Burpee

SKILL

ON a 10:00 RUNNING

CLOCK…

Muscle-Up Skill Development

Beginner – Transition Drills

Intermediate – High Ring Drills

Advanced – Mult. Reps or Strict Work

WORKOUT

AMRAP x 16 MINUTES

50/40 Cal Bike

50 Wall Ball 20/14

10 Ring Muscle-Ups

(To scale MU’s 2:1 Ring, Box or Bench Dips)

Workout

FOR TIME
800m Run
40 Pull-ups
40 Walking Lunges
800m Run
40 Toes 2 Bar
40 Walking Lunges
400m Run
20 Pull-ups
20 Walking Lunges
400m Run
20 Toes 2 Bar
20 Walking Lunges

-30:00 Time Cap-

COOL DOWN
FOR RECOVERY
5:00 Stretching*

*Focus on calm nasal breathing.