200m row/run/ride/erg

Boot strappers

Calf pumps

Shoulder activations (bands) Scorpions

Air squats with T twists and squat/ankle rocks

Handstand holds, pulses, lowers and kips (wall or box)

Push up complex

Scap pull ups & lat pull backs

 

 

Strength Development:

Strict Pull-ups/Seated DB Twists

 

10 Minute EMOM

 

·  1st Min: Strict Pull-ups

·  2nd Min: Seated DB Twists

 

Stimulus:

· A rep scheme you can maintain across all sets

· Engaged core & lats

 

WOD

 

12 Rounds For Time:

 

21 Minute CAP

 

·   5 handstand Push-ups

·   10 Weighted Sit-ups OR GHD’s

·   15 Air Squats

 

 

Stimulus:

·   Cycle Speed

·   Short recovery between each round

·   Fast and furious

·   Good form!!!

 

Recovery Workout

14 Rounds For Time:

 

21 Minute CAP

 

·   5 Push-ups

·   10 Sit-ups OR GHD’s

·   15 Air Squats

 

 

Stimulus:

·   Cycle Speed

·   Short recovery between each round

·   Fast and furious

·   Good form!!!