Performance
WOD 1
Push Press
1 x 10 @60%
1 x 8 @65%
1 x 7 @70%
1 x 6 @75%
3 x 5 @80%
Strict Press
Build to a 6RM
20 Minute Time Cap
WOD 2
21 – 15 – 9
Row/Bike Cals
Power Snatch @42.5/30
TTB
12 Minute Time Cap
Core Tabata
20 Work:10s Rest x 8
Plank
Bicycle Crunches
Hollow Hold
Tuck Crunches
*Alternate between exercises on the 20s work.
Fitness
WOD 1
Push Press
1 x 10 @60%
1 x 8 @65%
1 x 7 @70%
1 x 6 @75%
3 x 5 @80%
Strict Press
Build to a 6RM
20 Minute Time Cap
WOD 2
21 – 15 – 9
Row/Bike Cals
Power Snatch @35/25
KTC
12 Minute Time Cap
Core Tabata
20 Work:10s Rest x 8
Plank
Bicycle Crunches
Hollow Hold
Tuck Crunches
*Alternate between exercises on the 20s work.
Home
WOD
21 – 15 – 9
Burpees
Odd Object Snatch
V-Ups
12 Minute Time Cap
Core Tabata
20 Work:10s Rest x 8
Plank
Bicycle Crunches
Hollow Hold
Tuck Crunches
*Alternate between exercises on the 20s work.