2 rounds: 10 press-ups 5/5 3 legged dog to groiner 10/10 single leg and single arm row 10/10 single leg bench hip hikers 2 rounds: 10 banded good mornings 30s deadbugs against bands EMOM x 12: 1. 6 deadlifts 2. 8-12 ring rows 8 Minute AMRAP: 20 overhead walking lunges
3 rounds: 1 minute ski erg 10 up and down dogs 10/10 diagonal band pull aparts 30 second active hang Kipping Pull-up Technique 4 rounds: 200m Run 10 kipping pull-ups 15 air squats
Barbell cycling practice + EMOM x4: 3 hang power cleans + 3 shoulder to overhead 1 minute rest EMOM x4: 3 hang power clean to overhead AMRAP in 14 minutes: 200m run 6 reps per arm single-arm dumbbell shoulder to overhead 12 toes to bar
Skill: Ring muscle-up + EMOM x5: 1-5 Ring muscle-ups or progression 5 rounds for time: 50 double-unders 20 alternating dumbbell snatch 4 rounds for time: 1-minute of double-unders practice 14 alternating dumbbell snatch
Warm – up: 1x 800m easy jog/walk 2 rounds: P1 active hang P2 50ft. bear crawl 2 rounds: P1 push-up toe touches P2: 50ft. crab walk In Groups of THREE: 5 rounds each 3-5-7 box jumps DB hang clean and jerks Partner #2 MAX calories Partner #3 REST
Strength Circuit! 5 sets, 2 warm-up, 3 heavy, 45-seconds to complete the set, 30-seconds rest/transition: 1. 6-8 back squat 2. 8-12 dumbbell RDL 3. 8/8 dumbbell reverse slider lunge 4. 6-8 strict pull-ups 5. 8-12 push-ups 6. 20 band pull-a-parts
Warm – up: 5/side hip flow: up 2 down dog, groiner rotate and triangle + 3 rounds: 30 seconds/side hip flexor march 6/6 ATG split squat 5 pause goblet squats 6/6 single leg RDL EMOM x 12: 1. 6 back squats 2. 12-15 ring rows 3-4 sets: 20 death march
20-minutes easy: 1-3 rope climbs, floor to standing 3-5 wall-climbs 10-20 seconds top of ring dip hold + 10-20 seconds bottom of ring dip hold 10 Bench shoot-throughs 1200m run, then 24 step-down box jumps 18 wallballs 12 abmat sit-ups 2 rounds: 12 step-down box jumps 9 wallballs 6 kabmat
We are closed today for the August Long Weekend. I hope you are able to enjoy some time up and relax. See you on Tuesday!
20 minutes Easy: 10 alt. shinbox 10/10 half get ups 20 alt. grapevine box step ups 10/10 bowler squats 10/10 half get ups 10/10 side plank banded rows 20 Minute AMRAP: 25 wallballs 25 calories 25 alt. DB snatches 25 calories 25 sit-ups 25 calories
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