Workout

EMOM X 15 Minutes

Min 1 – 15/12 Cal. Row

Min 2 – 5/5 Single Arm DB Devil’s Press

Min 3 – 10/10 Single DB Front Rack Reverse Lunges*

*Perform all 10 Reverse Lunges on the Right Leg, then 10 on the Left Leg. DB is held with both arms across the shoulders

(No Measure)

Workout

5 sets

:20 Max Cal. Bike

:40 Recovery Bike

No Additional Rest between Sets

(Score is total Number of Calories)

Rest 2:00

AMRAP X 7 Minutes

10 Plate Ground to Overhead

10 Plate Press Outs

100 m Run

(Score is Rounds + Reps)

Warm up: Jog 200m
Then grab a PVC
5 ea from power position
clean pull
clean high pull
muscle clean
power clean
front squat
clean
*repeat from hang postion
5 ea
Press
Push press
Push jerk
Split jerk

Strength: 12 Min EOMOM
Clean and Jerk

At Home Strength:12 min EMOM
A) 3-5 Jump Squats
B) 1-5 Clapping Push ups

WOD: 2, 4, 6, 8, 10, 8, 6, 4, 2
Goblet Squat (53/35)
Lunges (53/35, total reps)
Shoulder to shoulder press (53/35)

At Home WOD:
Same as above use loaded backpack as resistance (see video for options
/ details).

Accessory: 3 Rounds
30 sec standing quad stretch ea side
10 reps (total) shoulder mobility pass in bottom of squat

Notes: This will be the fist day offering at home workouts to reduce
the risk of spreading the Corona virus. Home workouts will attempt to
preserve the WOD stimulus as much as possible. Videos will be provided
for members to follow at home. For athletes working out in the gym
please enforce cleaning of all equipment. For strength portion,
athletes should warm up to approx 80% of C&J before choosing an
opening weight. Athletes may then continue to build as long as
technique is maintained. For the WOD athletes must hold goblet squat
in front of body. Lunges weight may be held in any safe position.
Shoulder to shoulder press is a two handed press that transfers
shoulders on ea rep (see video).

Warm up: Grab a light KB
2 Rounds
8 Goblet squats
8 KB DL
8 Single leg KB DL
8 Hip hinges with KB behind back
300ft shuttle run (50ft x 6)

Strength: Deadlift
5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 1 @ 90%
4 x 2 @ approx 95%

WOD: Tabata Bike
8 x 20 sec work; 10 sec rest
For max calories

Accessory: Accumulate 2 min ea
Diaphragmatic breathing
Foam roll body part of choice
Stretch area of choice

Notes: In warm up athletes may perform single leg reach rather than DL
if form is not appropriate to add load. WOD is short, but should be
MAXIMAL effort

Warm up:
Jog 200m
High knees from speed bump to end of building
Butt kicks  to speed bump
Lateral shuffle R to line
Lateral shuffle L to end of fence
Jog back inside
10 lunge hip stretches
10 downward dog calf stretches

Strength (after WOD): 3-5 Rounds, NFT
5 Turkish sit ups ea side
30 flutter kicks

WOD: 5k run for time

Accessory: 3 x 30 sec ea
Box pigeon pose
1/2 kneeling rocking ankle dorsiflexion

Notes: 5K distance may be scaled at coach’s discretion. May substitute
5k row as needed. Turkish sit ups should be heavy, but allow for
controlled
motion. Ensure athletes maintain hollow during flutter kicks.