GAME + 3x: 10 active shoulder 10 banded lat pull-downs 10 superman lifts EMOM x 10: 1. 10 strict pull-ups 2. 30s hollow rocks 2 rounds for Time: 400m Run 30 KB swings 30 KB bent over rows
Feet on plates: 3-position snatch deadlift + above the knee snatch pull Every minute on the minute for 12 minutes Minutes 1-6: Snatch deadlift to the pockets Above the knee snatch pull Power snatch Overhead squat Minutes 7-12: Snatch deadlift to the pockets Snatch pull Snatch 3 rounds for time:
Strength Circuit! 5 sets, 2 warm-up, 3 heavy, 45-seconds to complete the set, 30-seconds rest/transition: 1. 6-8 bent over row 2. 8-12 bar dips 3. 20 band external rotations 4. 6-8 Romanian deadlifts 5. 8-12 narrow stance heels elevated goblet squats 6. 20 abmat sit-ups
2 rounds: 10 dowel pass throughs 10 up and down-dogs 30 seconds calf stretch 2 rounds: 10 straddle sit-ups 10/10 seated single leg lifts 10 alt. hollow body to superman Toes to bar technique and WOD prep EMOM x 25: 1. 5/5 toes to bar 2. 3-4 rope ground to
20 minutes easy: 5 reps per side, bretzel stretch 10 reps per side, split stance band row 10 reps per arm, single-arm press 10 reps, shinbox 10 reps per side, T-hip rotation 10 reps per side, cross-body deadlift 4 rounds for time: 40/32 calories 12 right-arm dumbbell push press 25′
3 rounds: 10 cats and cows 10 light DB pull-overs 15 bench pull aparts 5-10 deficit push-ups Bench Press 4 x 8 S/S 30 seconds swimmers 14 minute AMRAP: 8 hang power cleans 10 lateral hops over the bar 8 shoulder to overhead 10 side shuffles
Skill: Kipping pull-ups “Nicole” AMRAP in 20 minutes: 400m run Max reps kipping pull-ups OR AMRAP in 20 minutes: 200m run 5-10 kipping pull-up progression
20 minutes easy 10 alt. shin-boxes 20 alt. curtsy lunges 10 alt. pec stretch 8/8 half kneeling windmills 30 seconds/side side plank leg lifts 4 minutes work/2 minute rest x 4 sets: 1. 400-600m Run + AMRAP wallballs 2. 30 calories Bike + AMRAP ring rows
Back squat 5-5-5-5-5-5 *Build to 1 or 2 heavy sets of 5 for the day 3 sets, heavy across: 8 reps per side, double kettlebell front rack box step-up 30-seconds rest between legs 3-5 rounds for quality: 10-20 Swiss ball hamstring curls @11X1 10-20 weighted knee raise
3 rounds: 5/5 hip airplane 15 tib raises 10 good seated mornings 30 seconds/side adductor stretch 30 seconds dead-bugs Deadlift 5 x 7 4 rounds: 50ft. DB walking lunges 15 DB clean and jerks
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