Eldoa
20 min Emom
1: 5-7 CTB Pull ups (scale to regular pull ups if needed)
2: 30 DU
20 min Aerobic
3 mins (Your choice aerobic 120-130HR)
1 min Plank Hold (slow exhales 4 secs, tuck your butt)
A. Powell Raises 2x8/ea w/ 60 sec rest
B. Ext Rotators 2x8/ea w/ 60 sec rest
Warm up E
A. Thruster 4x1.1.1. (Heavy, work up through each set) 15 sec rest b/t reps and 3 mins b/t sets
Every 45 secs perform...
5 Power Cleans (M135, W95)
5 TTB
5 HSPU
*Go As Many Rounds As Possible. Post Rounds and Reps to the FB Group
20 mins Aerobic Cooldown
Warm up F
A. WTD Pull ups (Wide Grip Men, Narrow Grip Women) 3-2-1-1@Heavy w/ 2 min rest
3 sets of (Rest 3 mins b/t sets)
30m Resisted Tire Sprints (M45#, W35#)
rest 60 secs
400m Run + 20 UB Thrusters (M45#, W35#) + 10 CTB Pull ups
then..
2 sets of (Rest 3 mins b/t sets)
30m Resisted Tire Sprints (M45#, W35#)
rest 60 secs
1000m Row @CP + 12 Power Cleans & Jerk (M135#, W95#)
10 min Aerobic Cooldown
*Row Calculator
Warm Up E
*Skip Technical
12 min EMOM
1: 1-4 MU
2: 4/4 Pistols
A. Snatch (Full) off Blocks 85-95% 5x2 w/ 90 sec rest (Low Blocks below knee)
B1. WTD Dips 3-2-1-1 @Heavy w/ 30 sec rest
B2. Tall Kneeling OH MB Throw (Explosive) 8-6-6-6@10# MB w/ 90 sec rest
C1. Box Squat 3-2-1-1 @Heavy w/ 30 sec rest
C2. 3-Fold Broad Jump 4x1@ (as far as you can) w/ 90 secs - 2 mins rest
*Measure and record distance
D1. Torture Twists 3x4/ea side (holding 4 secs each side) w/ 30 sec rest
D2. Back Extensions w/ Iso Y Holds 3x10 w/ 60 sec rest
Warm up F
10 min Aerobic 120-140HR
3 sets (4 min Rest)
4 mins of (30 secs @Anaerobic Capacity / 30 secs @Tempo Pace)
*Watt pace is listed below. This is the lower end of the pace. Stay above watt number listed for given duration.
then…
3 Rounds
8-12 Strict Pull Ups
8-12 RDL
90 sec Front Plank w/ 4 sec emphasis on exhale
10 min Cool Down
|
Anaerobic Capacity |
Tempo |
|
|
Brad |
342 |
217 |
|
Ike |
354 |
224 |
|
Geno |
248 |
157 |
|
Mark |
328 |
207 |
|
Gold |
312 |
198 |
|
Doug |
276 |
175 |
|
Greg |
320 |
203 |
|
Tim |
420 |
266 |
|
Liz |
223 |
141 |
|
Heather |
196 |
124 |
|
Lou |
186 |
118 |
|
Kat |
188 |
119 |
|
Stacey |
258 |
163 |
|
Leigh |
253 |
160 |
|
Kristen |
317 |
201 |
|
Mahdi |
360 |
228 |
|
Mino |
330 |
209 |
|
Omar |
300 |
190 |
|
Randy |
306 |
194 |
|
Ben |
348 |
220 |
|
Brian |
312 |
198 |