Performance
WOD 1
Push Press
1 x 10 @55%
1 x 8 @60%
1 x 6 @70%
1 x 4 @75%
Note: Do a couple of warm up sets before starting the first set. Make sure you are taking at least 2 minutes of rest between sets.
WOD 2
EMOM24
- 15/11 Cal
- 14/12 BJO @24/20
- 10 Pendlay Row
- 30s Hollow Hold
Note: Mixing conditioning, strength and core. The calories and box jump overs should not be taking any longer than 50 seconds per round so scale back the reps if needed. With the pendlay row use a weight that will be relatively heavy for 12 reps but maintain good form.
Fitness
WOD 1
Push Press
1 x 10
1 x 8
1 x 6
1 x 4
Note: Do a couple of warm up sets before starting the first set. Make sure you are taking at least 2 minutes of rest between sets.
WOD 2
EMOM24
- 15/11 Cal
- 12/10 BJO
- 10 Pendlay Row
- 30s Hollow Hold
Note: Mixing conditioning, strength and core. The calories and box jump overs should not be taking any longer than 50 seconds per round so scale back the reps if needed. With the pendlay row use a weight that will be relatively heavy for 12 reps but maintain good form.
Home
WOD 1
Strict Press
5 x 15
Notes: Use an odd object that is relatively heavy and keep the movement strict and controlled.
WOD 2
EMOM24
- 60 DU/SU/Mountain Climbers
- 8-10 Burpees
- 15-20 Bent Over Row
- 30s Hollow Hold
Note: Use a relatively heavy odd object for the bent over rows, you should be really feeling it on the last few reps.