Active Recovery WOD

40min Bike or Row

**Every 5mins (8 sets)

5 Strict Pull Ups
100ft Single Arm Farmers Carry
20sec Hollow Hold

Strength

Clean & Jerk Barbell Cycling

Part 1

Squat Cleans - On The 2min

6 reps @ 65%, 4 @ 75%, 2 @ 85%

Part 2

Push Jerk - On The 2min

Strength

Front Squat & Back Squat

On The Minute x 12 (6 rounds) @ 70% of 1RM Front Squat

Minute 1 - 2 Front Squat
Minute 2 - 4 Back Squat

WOD

Strength

Bench Press & Strict Press (super set)

5 x 3 - building from 40%, 50%, 60%, 70% and 80% of respective lift

Finish with:

WOD

31 Heroes - Teams of 2

AMRAP 31

8 Thrusters (95/65)
6 Rope Climbs (or 12 Up Downs)
11 Box Jumps

400m run, continuous

Skill

Pull/Jump x 5 sets

2 Rope Climbs
10 Unbroken Double Unders

WOD

"Annie"

50 - 40 - 30 - 20 - 10

Double Unders
Abmat Sit Ups

Active Recovery WOD

EMOM30 Double Tabata - 40sec work, 20sec rest

Minute 1 - Machine calories
Minute 2 - Russian Kettlebell Swings
Minute 3 - Abmat Sit Ups
Minute 4 - Plate Jumps (45's)

Accessory Work

Sandbag Toss/Agility Drills

On The 2min for 24mins (3 rounds)

- Sandbag Toss
- Lateral jump over hurdles, 12
- Overhead dumbbell carry - 50' right, 50' left

Skill

Back Squat - Tempo

Empty Barbell Back Squat - 6 sets of 2 reps

*6 seconds down
*7 seconds hold at bottom
*Stand fast

WOD

"Cindy" AMRAP 20

Accessory Work

Abdominal/Glute Super Set

16 - 1min Intervals

1min - Hollow Rock
1min - Glute Bridge
1min - Abmat Situp
1min - Lunge Walk w/dumbbell front rack