Strength
Front Squat 5x5
5 sets of:
5 Front Squats @75% followed by 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-
Accessory
Box Jumps: Moderate-High Height
5 sets3 Box Jumps
WOD
"King Randor"
10:00 AMRAP
1 Rope Climb (Scale 3 Strict Pull Ups)
10 Ring Push Ups (Scale Deficit Push Ups (4in/2in))
Strength
Deadlift 5x5
5 sets of:
5 Deadlifts @ 75% followed by 3 Broad Jumps
- Complete 1 set every 1:30-2:00-
Accessory
Broad Jump: Max Distance
Record best set (Total distance of best set of 3 jumps)
WOD
"Beast-Man"
Teams of 2
4 Rounds For Time:
40/32 Calorie Air Bike
20 Synchro Burpee to Bar (6in)
WOD
"Battle Cat"
Every 1:30 (9:00)
12/10 Calorie Row
5 Hang Squat Snatches (50% of Snatch 1RM)
*Score is slowest set
Strength
Mayhem Mini-Pump – Shoulders
4 Rounds
10 Barbell Strict Press @ moderate weight – maintain control and quality - RPE 7
-rest 30 seconds-
10 DB Snow Angel Raise @ moderate weight – maintain quality - RPE 7
-rest 2 minutes b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Accessory
Gymnastics: Handstand Push-ups
Every 90 seconds for 5 rounds: [rest for the remainder of time until the next 90 seconds]
Level 1: 10-second box handstand hold + 5-7 box handstand push-ups or floor push-ups or elevated push-ups
Level 2: 10-second handstand hold into 5-7 kipping handstand push-ups
Level 3: 20-second handstand hold into 5-7 deficit kipping handstand push-ups [2 in deficit]
WOD
"Teela-Na"
For Time:
800m Run
-into-
5 Rounds
15 Toes to Bar
3 Wall Walks
-into-
800m Run
