For time:
Row 3,000 meters
300 double-unders
Run 3 miles
If this is out of the question for you, feel free to do “Triple 2” or “Triple 1.5” or partner with someone (using different equipment, of course).
50 Minute Time Cap
We’re slowly going to start using TRIIB. Go to triib.com and try to login with your wodify credentials (you may need to click “forgot password” and reset it). Workouts will be posted in both apps for a while until we fully transition to Triib.
Warmup:
400m run/row
then 2 rounds:
Down Dog-> Lizard R
Down Dog-> Lizard Left
Down Dog-> Pigeon R
Down Dog-> Pigeon L
10 Fire Hydrants per side
5 “quarter, half, full” air squats
———————————–
Half the class will start with Strength while half the class starts with the metcon, then we’ll switch.
Strength: 15 Minute EMOM
1: 8 Back Squats
2: Plank or Handstand hold
3: Rest
Recommended percentage 60% – 70% of 1RM.
———————————
Metcon:
15 Minute AMRAP
10-20-30-40-…
Calorie Row
Push Ups
Dumbbell Push Press (50/35)
10s the first round, 20s the second round, 30s the third… etc.
———————————
Stretch
:45 Per Stretch
Quad or Couch Stretch
Thread the Needle
8 Point Shoulder Stretch
Warmup:
400m run/row
then 2 rounds:
Down Dog-> Lizard R
Down Dog-> Lizard Left
Down Dog-> Pigeon R
Down Dog-> Pigeon L
10 Fire Hydrants per side
5 “quarter, half, full” air squats
———————————-
Strength: 10 Minute EMOM
1: 8 Weighted Squats any way
2: Plank or Handstand hold
———————————
Metcon:
14 Minute AMRAP
10-20-30…
Mountain Climbers (2 Count)
Bicycle Crunches (2 Count)
Push Ups
Single or Double Arm Push Presses
10s the first round, 20s the second round, 30s the third… etc.
———————————
Stretch
:45 Per Stretch
Quad or Couch Stretch
Thread the Needle
8 Point Shoulder Stretch
Moderate tempo, moving as a group as much as possible:
10 Leg Swings Front/per leg
10 Leg Swings Side/per leg
10 Arm Circles Small
10 Arm Circles BIG
10 Windmills
10 Touch and Reach
50 Jumping Jacks
10 Plank to DownDog
50 Mountain Climbers
10 Push up
10 Squats
5 Burpees
REST!
Three Rounds For Time:
30/21 Calorie Row – or – 300 meter run – or – 200 double unders – or 300 single unders – or – 200 mountain climbers (scale reps as needed, MAKE IT CARDIO AND GO HARD!)
Then, right into:
2 Sets of: 20 Sit Ups, 15 Squats, 10 Push Ups, 5 Burpees
Done? Great, go back to the top and hit that cardio again! 3 Rounds of each!
Cardio, Bodyweight, Cardio, Bodyweight, Cardio, Bodyweight, STOP!
30 seconds Lizard on hands
30 seconds Lizard on elbows
30 seconds Lizard w/ rotation
Start on your right and complete the whole cycle, then switch to your left. Complete the entire cycle twice, breathing into each stretch and finding places that you personally need additional time. Make notes of those areas and apply a few extra seconds each day to mobilizing that area.
:03 PAUSE @KNEE
:03 PAUSE @KNEE ON CLEAN & @CATCH ON JERK
3 ROUNDS:
400M ROW
15 POWER CLEAN
10 PUSH JERK
Rx 50% of TODAYS CLEAN & JERK