Warm-up (2-3 sets): 10 Dowel pass throughs, 5 Russian dips, 15 Hollow rocks 5 sets: Strict muscle-ups xAMRAP(Scale to low ring transition, high ring jumping catch, spotted) 3-5 sets: 6 Strict chest to bar pull-ups, 30s False grip hang AMRAP in 20 min: 20 Cals, 15 Thrusters(Light), 10 Pull-ups, 5
Warmup: Burgener Technique, then move the bars to the rack: Technique: Out of the rack: Build up each set, go back down to empty bar to start different lift. 6 sets building: Behind the neck, snatch push press x 3 reps 6 sets building: Overhead Squats x 3 reps 6
Warmup: Dynamic range of motion: Wrists Elbows Shoulders Bend & bow Reverse Lunges with twist Iron Cross Scorpion Flat back shoulder flexion Thoracic Bridges Strength: 15 minutes building: 1 ½ Bench Press x 6 reps (with dumbbells) Bent over rows with 1 second pause at chest x 6 / side
Warmup: Partner Warmup: 2 rounds: 20 med ball chest passes with squat in between (squat and throw) (10 each) 20 med ball kb swing throws 20 partner wallballs 10 groiners each 10 pigeons each 10 tricep side bends 10 wide-stance squats 1 lap jogging Strength: 5 rounds: 20 second plank
Warmup: 20 minutes EASY: 1 lap jog 10 dowel passes 10 relax to hollow’s 500 m row 10 goblet squats Skill: 10 minutes: Med-ball Clean Technique WOD: Complete as much as possible in 12 minutes of: 1 strict pull-up 5 medicine-ball cleans 5 situps 2 strict pull-up 10 medicine-ball cleans
A1. Tall kneeling landmine ‘back and forth’ press 3×6/s, no rest A2. Strict pull-ups 3xSubmax, Rest as needed B1. Push press 3-3 (Easy) 3-3-3-1-1-1 (Tough), No rest B2. 1-arm DB row x6/s C. 10 min: 5/s alternating KB Renegade rows, 5 2KB Cleans, 5/s alternating KB ‘Seesaw’ press
Warmup: 1 minute ski/bike/row alternating with: Mobility Groiners Pigeons Wrist, elbow, arm circles Flat back shoulder flexion Inchworms with pushups Strength: 4 rounds: Every 3 minutes complete: Weighted wall sit 20 seconds RIGHT INTO 12 walking lunges 4 rounds: Every 3 minutes complete: 20 seconds overhead carry, RIGHT INTO 12
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