Monthly Challenge
Daily Nutrition:
Start the day strong with a palm full of protein and a handful of colorful fruits or vegetables.
Pre WOD:
A, EMOM 10 min:
2 Snatch Balance + 2 OHS
Weight: 65-75%
Focus: speed and stability
B, Sprint Intervals
Sprint Power (Row, Echo Bike or Assault Run)
6 rounds:
10 sec Sprint (max effort)
50 sec Rest
Focus: Acceleration and top speed
WOD:
Partner Amraps:
Amrap 12 min:
8 Burpee over Row
10/8 Cal Row
Rest 2 min
Amrap 10 min:
8 Power Cleans
8 Front Rack Reverse Lunges
Rest 2 min
Amrap 8 min:
4 Burpee Pull Ups
4 Shuttle Runs
Barbell Weight: 50/35 kg (110/75 lbs)
Post WOD:
Tabata Style:
8 Rounds of:
20 sec Plank Hold
10 sec Rest
Then:
4 Rounds of:
20 sec Side Plank Rotations
10 sec Rest
Increase Movement quality from last session
