Warm -up: 2 rounds: 30 sec/side calf stretch 15 tib raises 2 rounds: 10/10 hip airplane 10 alt. side lunges 2 rounds: 5/5 ATG knee over toe lunge 5 boot strapper squats 10 x 2 back squat S/S 5 push-ups – rest 60 seconds – EMOM x 16: 1. 20
12 minutes: rounds: 8 each I, T and W 10 banded RDL’s 15 banded bent over rows 10 scap push-ups from forearms EMOM x 12: 1. 8-12 bent over rows 2. 15 reverse flies 4 sets: 8-12/side landmine press 10-20 second handstand hold or FLR hold 3 sets: 16 alt.
Warm – Up: EMOM x 3: 1. 20s + 5 up and down dogs – rest 1 minute – EMOM x 3: 6 shuttle runs 10 seated active shoulders -rest 1 minute – EMOM x 3: 20s bear crawl 30s hollow rocks Skill: Toes to bar and double under 3
10 minutes: 30s/side light RDL 5/5 side lunge to curtsy lunge 10 seated good mornings 30 seconds banded deadbugs + 1 x 10 RDL with barbell 1 x 10 deadlift with pause below the knee Deadlift 10 x 2 – build to a heavy double – 12 min AMRAP: 200m
20 minutes Easy: 10 alt. thoracic bridges 10/10 KB side bends 30 seconds/side hip 90/90 rotations 20 alt. grapevine box step overs 10/10 adductor reaches 20 min AMRAP: 400m Run 20 wallballs 10/10 DB hang snatches 20 step down box jumps
2 rounds: 30 seconds/side single leg skips 3/3 4-point slider reaches 30 seconds/side 3-legged down to mountain climber 40 seconds alternating 3 point arm swing 6 x 6/6 single leg box step downs 4 rounds: 250m ROW 10 barbell hang clean and jerks (12 minute cap)
3 rounds: 1 minute ski erg 30 seconds arm swings + 30 seconds german arm swings 10 hollow press downs 10 up and down dogs 10 exercise ball pike-ups Toes To Bar Practice EMOM x 24: 1. 10 toes to bar (2 sets of 5) 2. 30-40 seconds of skipping
Warm – up: 2 rounds: 30 seconds cats and cows 10 external rotations 2 rounds: 15 banded rows 30s hollow hold 2 rounds: 10/10 single arm banded supinated pull down 10 scap push-ups 5 x 5 strict pull-ups – rest 60 seconds – 5 Rounds: 10 single arm push-press Right
12 minutes (2 rounds) 10 cat cow 2 down-dog 10/10 side lunge to curtsy lunge 5 wide/5 duck/5 narrow goblet good mornings 10/10 single leg RDL for balance 30s deadbugs 2:00 minutes x 8 rounds: 4 deadlifts S/S 5/5 knee over toe lunges 4 rounds: Increase intensity 16 death march
3 rounds: 3 arm bars, 3 half get ups, 3 half kneeling windmills RIGHT repeat on the left 8 each, I, T, W’s 30 seconds banded bent over rows 5 deficit push-ups Bench press 7 x 5 (4+ heavy sets) 3 rounds for Time: 400m Run 20 DB box step
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