For Time:

21 – 15 – 9

Chest to Bar Pullups

Ring Pushups

Front Squats @ 135/95

Mobility WOD

On the Minute for 8 Minutes:

3-4 Deadlifts @ 70% of 1RM

Rest 5 Min

250 M Row TT

Rest 3 Min

2 Minute Max Pushups

Mobility WOD

2 Rounds for Time of:

5 Power Cleans @ 155/85

30 Double Unders

Rest 2 Min

Repeat for 3 Cycles (6 total rounds)

Mobility WOD

Rest… or

Strength and Conditioning Recovery…

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up… your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light – medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD

Mobility WOD

5 Rounds of 30 Seconds on/30 Seconds Rest:

Handstand Pushups

GHD Situps

Lunge Walk with 35/25 lb plate (1 rep=2 steps)

Record Total Reps

Mobility WOD

6 x 1 Clean & Jerks @ 70% 1RM Minimum

On the Minute for 10 Minutes:

2 Back Squats @ 70-75% 1RM

Mobility WOD

HELEN

3 Rounds for Time of:

400 Meter run

21 KB Swings @ 1.5/1 pood

12 Pullups

Mobility WOD

Rest… or

Strength and Conditioning Recovery…

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up… your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light – medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD

Mobility WOD

5 Rounds for Time of:

8 Chest to bar Pullups

8 Ring Dips

10 Overhead Squats @ 95/65 lbs

10 Toes to Bar

15 Situps

Rest 10min

Mobility WOD

8 x 1 Deadlifts @ 90% 1RM

Rest 1 Minute Between sets

6 x 2 Snatch @ 80% 1RM

Mini OPT Flight Simulator

5-10-15-20-25-20-15-10-5

Double Unders

Mobility WOD