Rest 5min

Push Jerk 5 4 3 2 1 Rest (180sec) between sets

Rest 3 min

5min of Muscle up practice, progressions and skill work

Immediately following DL's 30 burpees for time

Strength and Conditioning Recovery...

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Rest 5 min

5 Rounds for Time:

10 GHD Sit Ups

15 Push Press 75lbs

20 Kettle Bell Swings, 1.5/ 1 pood, Russian Swings with active pull down. Work the Eccentric movement.

Rest 5 min

Sumo Deadlift 5 x 3 , 85% (180sec rest)  (Demo)

5 - 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between.

Rest 5min

4 Rounds for time:

6 Hang Power Snatches 115lbs Unbroken

25 Unbroken Double Unders

Rest 5min

Hollow Rocks 2min,

Rest 1min,

Superman's 2min

Strength and Conditioning Recovery...

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Clean and Jerk: 60%x1x5 on the minute, 65%x1x5 on the minute, 70%x1x5 on the minute.

Last 4 reps take 2-3 min between.73%x1, 76%x1, 79%x1, 82%x1

Rest 3min

3 Rounds of:

1min on 1min off

Hollow Rocks and L-Sits on Parallettes 

Rest 3 min

Shoulder Press 7x1 90% on the minute

Rest 5min

Tabata Row: 8x20:10 for Calories

For Time:

10 pistols R leg, 10 pistols L leg, 10 chest to bar pull ups, 9 pistols R leg, 9 pistols L leg, 9 chest to bar *chin ups, 8 pistols R leg, 8 pistols L leg, 8 chest to bar pull ups .... 1 pistol R leg, 1 pistol L leg, 1 chest to bar chin up. * take note, even numbers are PULL ups, odd numbers are CHIN ups. Chin ups are when your palm faces you. "Thumb around bar, no open palm grip"!