Warm Up
Workout Definition
2 rds
20 Broom stick pass throughs
20 broomstick good mornings
15 Burpee tuck jumps
10 Cossack squats L/R
5 inch worm
Athletes NotesNo notes.
Strength Mandatory
Workout Definition
Find your Max Load
Without dropping the bar:
Power Clean
Hang Power Clean
Hang Squat Clean
Squat Clean
Score last three attempts
At Home version:
For 10 sets:
Same complex as above with Db, Kb or Med-ball
can use weighted bag, ( sand bag, backpack ect)
Athletes Notes
Scaling options
Find your Max Load
Without dropping the bar:
Power Clean
Hang Power Clean
Front Squat
Power Clean
WOD – Mandatory
Workout Definition
For Time:
50/40 Cal Row
then
5 Rounds
3 Power Clean 225/145 (1pt 185/105)
5 Deficit HSPU 8″/4″
then
50 GHD Sit Ups
At Home Version
For Time:
800m Run
then
5 Rounds
10 G2OSH ( any object )
5 HSPU or HR push up or Pike Push-Up
then
50 V-Ups
Athletes Notes
Scaling options:
For Time:
40/30 Cal Row
then
5 Rounds
3 Power Clean 80% of 1 RM of power clean
5 Kipping HSPU or Pike Push Up
then
30 GHD Sit Ups
Accessory Work – optional
Workout Definition
400m Tire Flip ( 1pt 200m)
Pick a weight that is challenging
if no tires practice deadlift for 10 mins
or carry and awkward object 400m
Scale distance and weight
At Home version:
400m Lunge Walk
Athletes NotesNo notes.
Recovery
Workout Definition
5 Min Cold immersion or cold shower
Athletes NotesNo notes.