A) Alternating Gymnastic EMOM x 10 (5 each)
Min 1 – 3 Wall Walks
Min 2 – 10 toe to bar
B) “Dark Sister”
KB EMOM 40/20 Work to Rest
Min 1 – Rotational Warrior Lunge to Press
Min 2 – Bridge Chest Press
Min 3 – Russian KBS (1 handed alternating for badasses)
Min 4 – Alternating KB Clean
*5 Rounds*
A) Clean & Jerk Complex
1 Power Clean
1 Hang Clean
1 Push Jerk
15-20 minutes to find heavy complex
B) “LongClaw”
50 double unders
10 Burpee Box Overs
5 Cleans (165/105)
AMRAP 15
A) Strict Press
40% x 5, 50% x 5, 60% x 5, 65% x5, 75% x 5, 85% x 5+ (leave a rep in the tank)
B) Week 7 of 800m Block
Run 800M
-Rest 2 Min_
Run 800M
Open Gym
A. Deadlift 3-3-3
B. Partner
5 deadlifts 175/275
10 burpees
10 alternating rounds
EMOM for 5 rounds
12 box jumps
:40 plank
20 walking lunge
Bike 12/15 calories
12 wall ball
A. Clean & Jerk – work to a heavy single for the day- 20 minutes
B. AMRAP 5
5 clean & jerk 95/135
7 pull-ups
A. Agility and Balance
4 cone drills
front and back levers
B. 3 rounds
row 500m
50 double-unders
25 ab mat sit-ups
A. Mobility- banded hip opener
B. 2 front squat + 4 back squat E2MOM X 5
C. 21-15-9
snatch 75/105
bike calories
A. Bench Press 8-8-5-5
B. Warm-up
Banded runs with a partner; forward, backward, shuffle slide
C. 800m Running block week 6
Run 200m, rest 1 minute
Run 600m, rest 1:30
Run 800m
All runs at 800m pace
