“CVI”
6 rounds for time:
12/10 cals bike
25ft handstand walk*
12 box jump overs 24/20
25ft dumbbells walking lunges 50/35
*5ft increments
Firebreathers
Handstand walk over an obstacle (25/45/25s plates)
Health
6 rounds for time:
12/10 cals bike
25ft bear crawl
12 step overs 24/20
25ft dumbbells walking lunges 35/20
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
Row 5min
Weightlifting
Pendlay row 5×5
Gymnastics
Bottom support swings 3×8
Core
Plank 1min
Side plank 1min each side
Maintenance/mobility
ROMWOD
Strength
4 sets
4 front squats
8 back squats
Note: Fixed weight at 65% or your 1RM front squat
METCON
For time:
120 double unders
then
21-15-9
Row cals
Push ups
Toes to bar
then
120 double unders
Firebreathers
Replace toes to bar for GHD situps
Health
Single unders
Replace toes to bar to knee raises or abmat situps
Pyro weightlifting
Primer
Muscle snatch
1-1-1-1-1
Snatch grip sot press
3-3-3-3-3
Power snatch
3-3-3-3-3
Note: Touch and go
Snatch pulls @110% of 1RM
2-2-2-2-2
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
5min air bike
Weightlifting
Split jerk press 3×5
Gymnastics
Ring support swing 3×8
Core
3 sets
15 hip extensions
Maintenance/mobility
ROMWOD
