WOD
Strength
4 sets
25 Miracle Grow
10/10/10 Chest supported IYT’s
Conditioning
EMOM for 21 Min (7 rounds):
Rx
Min. 1 – 9 DB Push Press (50/35)
Min. 2 – 16 alt. DB snatch (50/35)
MIn. 3 – 40 Double Unders
R+
Min. 1 – 12 HSPU (open standard)
Min. 2 – 16 KB snatch (70/53)
Min. 3 – 40 UB DU
Extra
FS: 60/2, 70/2, 75/2, 80/2, 85/2, 90/1, 85/2, 93/1 every 2 min
20 reps – freestanding handstand kickup and hold, scale with wall or spotter
Midline – After:
Split as desired
20 wall walks, nose touch
80 weighted crunches
ALLEN CORE FITNESS TRAINING
Warm up/ squat prep
2 min bike
-Then-
2 rounds:
10 body weight kang squat
10 cossack squats 5 e/leg
10 pvc sotts press (5 back 5 front)
Back Squat: 1 rep max
Back attack
4 rounds each arm:
8 unbroken lawn mower rows + 8 dumbell snatch + 50 foot waiters carry
Extra
Core
3 unbroken sets – Rest to full recover or no longer than 3 minutes.
30 sec flutter kick + 30 sec “hold the world” + 30 sec mason twist
