Friday May 22nd

Warm-up:

2 minutes of Cardio then 3 rounds of 10 Band Pull Aparts, 10 Strict DB Press(5R/5L), 10 Double DB Bent Over Rows, 10 Goblet Step Back Lunges.

Part 1:

15-12-9-6-3 of Single Arm Floor Press and Single Arm Row (per arm) Rest :60 seconds between sets. Moderate weight

Part 2:

3 Rounds – AMRAP 3 of 8 Burpees
8 Squats
8 Single-Arm DB Hang Clean and Jerks (8 per arm, alternate every 4).

Rest 2 minutes between AMRAPs.

After 3rd AMRAP Rest 2 minutes then Max Plank.

*Score is Total Reps.

Scale:

Scaled reps => 6 of each

Notes:

2-3 rounds will be average so push each round, these are 3 sprints. Try and hold a high heart rate for the 3 minutes, don’t try and game this WOD.

Cooldown:

Foam Roll Quads – 1 min each side, Pec Stretch – 1 min each side.

Alternative:

Part 2:

3 Rounds – AMRAP 3 of 8 Burpees
8 Squats
8 Barbell Hang Clean and Jerks (95/65).

Rest 2 minutes between AMRAPs.

After 3rd AMRAP Rest 2 minutes then Max Plank.

*Score is Total Reps

Notes:

Should be a weight you can do C&J unbroken every round.

Express:

Warm-up:

Part 1:

3 Sets of 10 of Single Arm Floor Press and Single Arm Row. (10R/10L) Rest :60 seconds between sets. Moderate weight

Part 2:

3 Rounds – AMRAP 3 of 8 Burpees
8 Squats
8 Single-Arm DB Hang Clean and Jerks (8 per arm, alternate every 4).

Rest 2 minutes between AMRAPs.

After 3rd AMRAP Rest 2 minutes then Max Plank.

*Score is Total Reps

Scale:

Scaled reps => 6 of each

Notes:

2-3 rounds will be average so push each round, these are 3 sprints. Try and hold a high heart rate for the 3 minutes, don’t try and game this WOD.

Cooldown:

Foam Roll Quads – 1 min each side, Pec Stretch – 1 min each side.