General Fitness

Prep Work
Monday
500m Row-Moderate pace, get warmed up
2X10 Goblet squat 53/35
2X30 Pigeon stretch

WOD
A.
3X5
DB KB Front squat
Tempo will be 53X0
10 min Cap

B.
20 Min AMRAP
10 overhead walking lunge
8 burpees
10 overhead walking lunge
8 chest-to-bar pull-ups
Weight should be around 55/30lbs (KB are ok to use also)

C.
3 min Cool down on bike
2X1:00 Banded lat stretch
2X1:Couch stretch

Cool Down
Mobility
Post results

Tuesday
Prep work

500M Row
2X6 Drinking birds
2X6 Leg pumps
warm up movements

WOD
A.
4 min AMRAP
3 CJ 135/95
3 TTB
6 CJ 135/95
6 TTB
ETC….
Rest 2 min repeat

B.
3-5 Sets of
500M Row
Partner up and use their row time as your rest time. Goal is to row each set within 5-10 Seconds of your 500PR

C.
3-5min Bike/walk/row cool down
2X2:00 Lat roll out
2X1:00 Banded pec stretch

Wednesday
Prep Work

3 Rounds
10 Walking lunges
3 Burpees
Rest 1 min
3 rounds
10 Walking lunges
3 burpees
*Perform second set of work faster

WOD
A.
4 Min EMOM
10 TNG Power snatch
115/75

B.
For time:
1k row
30 HSPU/ Seated dumbbell strict press w/heavy weight
30 Pull ups
***Make this fast

C.
Mobility of your choice. 5:00+ minimum

Cool Down
Mobility
Post result

 

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