For Time, 40m cap
Run 5 Laps (indoor mod: 1000 meter row, 1.5 mile bike)
25 S2O (95/65)
25 Back Squats
Run 4 Laps (indoor mod: 800 meter row, 1.2 mile bike)
20 S2O (115/75) (Fb 135/95)
20 Back Squats
Run 3 Laps (indoor mod: 600 meter row, .9 mile bike)
15 S2O (135/95) (FB 175/120)
15 Back Squats
Run 2 Laps (indoor mod: 400 meter row, .6 mile bike)
10 S2O (155/105) (205/145)
10 Back Squats
Run 1 Lap (indoor mod: 200 meter row, .3 mile bike)
5 S2O (185/125_ (FB 225/155)
5 Back Squats
For POWER, EMOM
Min 1: 5 Ball Slams
Min 2: 5 Broad Jumps
4 rounds in total (8 min)
For Time, 12 min cap
500/400 meter row (.6/.4 mile bike)
45 HRPU
30 Kip Swings
500/400 meter row (.6/.4 mile bike)
Strength, EMOM, 5 rounds (10 min)
Min 1: 5 DB Bench Press
Min 2: 5 DB Bentover Row
Tempo 1-1-1
Increase tempo each round
Snatch Pauses
Pause @ Set Up, Below Knees, At Hip, SNATCH, Pause @ Catch
8×1, every 90 seconds
21 Min AMRAP
Every 4 min 15/10 cal bike (20/15 cal row)
10 OHS 115/75
20 KBS (70/50)
30 ABMAT SIt Ups
Purpose: Sprint the bike
Cruise the AMRAP
Bench Press, 5×3-5
Every 2 min
Control the downward motion (3-5seconds)
Explode on the way up
3RFT, 15m cap
75 Jump Ropes
16 Walking Lunges (50s/30s) holding 2 DB/KB
20 Pull Ups (or 12 C2B or 5 Muscle Ups)
Time Under Tension
Farmers Hold
Plank
Wall Sit
*10 sec each, then 20 each, then 30 each… for 10 minutes
“Santiago”
Partner WOD, 15 min cap
2650m row for time
12RFT, 24 min cap
Alt Each Round
7 Deadlifts (225/155)
13 Box Jumps (30/24)
14 Burpees
Running Month
2RFT – 38 min Cap
800 Meter Run (5 Laps) (or House 194)
12 Strict Pull Ups
400 Meter Run (2 Laps) (or manhole)
12 Strict Pull Ups
15 SDHP (95/65)
800 Meter Run
12 Pull Ups
15 SDHP (95/65
18 Burpees
38 Min Cap
Week 1 mileage: 2.25
Week 2 will be 2.50 (today)
Week 3 will be 2.75
Week 4 will be 3.00