Warm-up 5 minutes: Oly mobility flow + 5 minutes ladder 1-2-3-4… KB swing Box jumps + 5-7 minutes: Clean technique Strength EMOM x8 minutes @Moderate-Moderate/Heavy weight: 1 Floor to above the knee Clean deadlift 1 Power clean 1 Hang power clean WOD 2 Rounds, 1 minute on, 1 minute off:
Warm-up 10 minutes: 15 Shoot throughs on chairs or benches 10 Up dog + 3 scap pushups to down dog 15-seconds Chair tuck hold 10 Hand release pushups (Half range of motion) Circuit 20 minutes: 10 Ground Db bench press in glute bridge hold 30-seconds front leaning rest 90-seconds Double-under
Warm-up 5 minutes: 10 Thoracic bridge 5 toe touch @3’’ hold at the bottom + 2 Rounds: 20-seconds Low bear hold 20-seconds Plank pushup hold 20-seconds Plank pushup knee tucks Rest 30-seconds 20-seconds Slowest eccentric sit ups (Arms extended/W @stuck feet) Rest as needed between Strength 4 rounds: 10 Kb/Db
Warm-up 3 rounds: 20 Band pull-aparts 20 Arm swings 10 Complex: 2 Scap pushups into 1-2’’ plank feet to wall hold 20 Band face pulls 20 Arm swings Strength Emom x10: 1. 6 to 12 Strict pull-ups / Table pullups / Bent over row 2. 45-seconds Twisting side plank WOD
Warm-up 12 minutes: 4x Hip flow (2/side) 8-10 Banded good morning 20-30 seconds Goblet squat hold 10 Kneeling to squat bottom Strength 20 minutes: 5 Goblet/Weighted Squat @25X1 10 Explosive Bulgarian split squat / side 30-seconds/side single-leg balance work 1-minute Active recovery (Machine/air jog/skips) *OR* Build to heavy 5 Back
Warm-up 3 rounds: 5 Hollow tuck to legs extension 10 Seated straight leg raises 5 Candlesticks 10 Compression drill (Feet drag or jump) Core circuit Rest 1-2 minutes between series 3 Rounds: – 10 seconds Hollow hold – 20 seconds Flutter kicks – 15 seconds rest 3 Rounds: – 10
Warm-up 40 No-jump burpee + Air squat + 7-10 minutes snatch tech/mobility with dowel, broomstick, or barbell Alt with Kb Complex : 1 Deadlift 2 Romanian Deadlifts 3 Progressively higher swings Circuit 2 rounds: 10 Heavy Russian kettlebell swings 20 Half-kneeling windmill (10/side) 10 Dowel, broomstick, or barbell Sotts press
Warm-up EMOM x9, working for 45s at the top of every minute: 1. Up to down dog to 4 alt knee to elbow 2. 3 ground to FLR into 20 seconds FLR hold 3. 10 Low bear shoulder taps into 20 seconds Tuck hold on chairs Strength 20’ Circuit: 10
Warm-up 12 minutes, 6 minutes at ‘A’ followed immediately by 6 minutes at ‘B’: ‘A’ 10 toe touch 10 Frog squat 20 steps towel prowler ‘B’ 10 Alt sumo stance toe touch 10 Weighted Good morning 20 Walking lunges Strength 3 Rounds, using Db/kb/barbell/Backpack: 5 Single-leg deadlifts (right side) 10
* CFV: We are also doing the workout LIVE the night BEFORE now! Check it out on our Private FB Group! You can also join our live coached classes! * Warm-up 12 Minute Ascending Ladder: 2-4-6-8-10-12 Thoracic bridges Cobra pushup + Hand release pushup + 2 second One arm hold/s
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