Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Five sets of:
Row 1000 meters @ 2 seconds under your 5k PR pace
Rest 60 seconds

C.
I.
Five sets of:
50 Meter Pinch-Grip Plate Carry
(walking…not running)
Rest while training partner performs, or 1:1 work:rest ratio

Followed by…

II.
Two sets of:
Towel Pull-Ups x Max Reps in 60 seconds
Rest 2 minutes

Followed by…

III.
Two sets of:
Behind the Back Wrist Curls x 60 seconds (45/33 lb BB)
Rest 2 minutes

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
20-Minute Tempo Run
Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

B.
I.
For time:
100/75 Calories of Assault Bike

Rest exactly 5 minutes, and then…

II.
For time:
Run 400 Meters
15 Ground to Overheads (185/125 lbs)
Run 400 Meters

Rest exactly 5 minutes, and then…

III.
For time:
Run 800 Meters
60 Chest-to-Bar Pull-Ups
Run 800 Meters

A.
Every minute, on the minute, for 12 minutes (4 sets):
Interval 1 – Bar Muscle Ups x 3-6 unbroken reps
Interval 2 – 30 Double-Unders + 8 Toes to Bar
Interval 3 – 15 Meter Handstand Walk
(use a partner assist if you can’t handstand walk yet)

45-30-15 reps (or seconds) for time of:

• GHD sit-ups
• Hip extensions
• L-sit hold (seconds)
• Plank hold (seconds)

Post time to comments.

3-5 rounds of:
10 steps (with Rt. Arm up, then switch and return with left arm up) holding 1 KB in each arm and 1 arm OHD and 1 arm by side. switch arm positions after 10 steps and reverse.
10 KB rows, from pushup position, with same KBs
10 Incline DB Bench Press (BIG ROM-slow and steady)

This is NOT for time, but push the pace. Use medium to heavy weight for DB Bench.

GYMNASTIC SKILLS:
TOES TO BAR , KTE KTC

4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters

5 rounds of the following Triplet:
10-12 Ring Pushups using a variety of styles (regular deep full ROM, one arm lateral alternating, one arm in front alternating)
10 L sit pullups (strict)
50 step ups to a bench quickly

A. Snatch build to a perfect single take your time

B. Clean and Jerk build to a perfect single take your time

+

Classic……..

10 min Max Reps:
Box Jump w/step down – 24″ Box

– Snatch compare: https://www.wodconnect.com/workouts/cfch-snatch-1-rep-max-1rm
- C&J compare: https://www.wodconnect.com/workouts/clean-and-jerk-1rm
- Men and Women use 24″ Box
– Full extension of the hips at the top
– Step down from top of box
– Find score by multiplying BWT (kgs) by repetitions by box height (0.61 meters)
– Post scores to the comments below

2 Rounds of:

3 x 2.5 minute Workouts (2,5min rest between workouts, 5min rest between rounds):

Complete as many reps as possible in 2,5 min:
10 Power cleans 60/40kg
20 Toes to bar
and rest of the time Wall ball shots

Complete as many reps as possible in 2,5 min:
20 Toes to bar
20 Wall balls
and rest of the time Power cleans

Complete as many reps as possible in 2,5 min:
20 Wall ball
10 Power cleans
and rest of the time Toes to bar