5 x 5 @ appr 80%

WOD out for the 15th and 16th. Do it one of the days

Warm up
- 5 squats
- 5 push ups wide grip
- 5 open gates
- 5 close gates.
- 10 high knees
- 10 butt kicks
- 5 diamond push ups
- 5 pick position push up + Donkey kicks

WOD TABATA

Get a tabata time app or just use stop watch

Workout hard as you can for 20 sec
RX 20
Modificaitons 15, 10, 5 and 1 (learn the exercises then work up to 2, 3,4.
Know your limits. Give yourself extra challenge by doing 30 sec or 1 min each

Count the reps for each and write down during your rest time.

Rest for 10 sec.

Complete 8 round. 4 total min. each exercise.

This is a total of 4 min of training per exercise. 5 exercises(20 min)

Example: Start with the high knees for 20 sec. rest for 10 sec. Then high knees for 20 sec. Then rest for 10 sec.... Till you get 8 rounds done at total of 4 min.

WOD Tabata Storm
- High Knee Run (get knees up as high as possible)
- Squat Jacks (Keep down in a half squat positon)
- Pendulum Plank (Bring right foot out to the side in a pendulum mot ion about 2 feet from original position. Then in explosive motion jump right foot back to starting position as you simultaneously jump left leg to the side. Both feet will be in air for a split sec. Continue.
- Burpee big and tall swings. (Burpee with push up, jump up into flex T and arm swing. Land on 2 feet bending knee to cushioning the landing. repeat.
- Pike press + Fire Hydrant ( in pike position go slowly down and explode up. the Right leg 90 degree lift to side, then do the left leg and repeat.

Light stretch at the end.

While stretching concentrate on breathing

A: 8min emom
Alternating jumping combinstions 3-5reps
B: Deadlift 5x5
C1: Strict chin ups 3xMax rpe 7-8
C2: Banded Nordic hamstring curls 3set
D: 3rounds
1min amrap Row for cal
30sec rest
1min amrap KB swing
30sec rest
1min amrap DB Renegade rows(L+R=1rep)
30sec rest

Normal warm up

Then 3 rounds
10 air squats with 3 second pause at bottom
10 passthroughs

WOD prep
EMOM x 9
Min 1: 5 front squats (building in weight)
Min2: 2 Stone to shoulder
Min 3: 5 ring rows/pull-ups

WOD with a partner
For time:
1200m row
30 burpee pull-ups
40 front squats 105/75
30 Stone to shoulder
40 front squats 105/75
30 burpee pull-ups
4000/3000m bike

• 40:00 time cap *sub Wallballs if not enough stones or right size stone

21-15-9:
Ohs 43/30 kg
T2B

Then

15-12-9:
Thrusters 43/30 kg
C2B

A,
2 Banded Squats, pick load

Every 1 min for 10 mins.

Use mini bands and 50% of your 1RM back squat.

B,
3 rounds for time of:
Run, 400 m
21 Kettlebell USa Swings @24/16kg
12 Pull-ups

Goal:
Start to push the pace and get some intensity back but don't stress on your time.

C,
For distance:
Trail Run: 1x 30 mins

A,
Week 1

Hang Clean & Jerk : 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Find your heaviest perfect set of 3 and make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set)

B,
3 rounds for time of:
20 Dumbbell Thrusters @22,5/15kg
20 Lateral Burpees Over Dumbbell

Goal: sub 12 mins

C,
Midline
3 rounds for quality of:
3 Toes-to-bars
5 Hanging Leg Raises
7 Hanging Knee Raises
9 L/9 R Standing Teapots, pick load
18 Russian Twists, pick load

Hanging Leg Raises- to parallel
Standing Teapots- moderate load
Russian Twists- light load

A,
Complete as many rounds as possible in 40 mins of:
max rep Bike Erg Calories, 3 mins
2 rounds of: 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks @47/34kg

B,
For quality:
3x10 Inverted Rows
3x8 L/8 R Single Arm Strict Press, pick load

Inverted Rows- 3 secs down, 3 secs up
Single Arm Strict Press- 3 secs down, 3 secs up

10 min emom

Power clean + hang power clean

1min max handstand walk