Skill TTB or K2EEmom 12 :45w/:15r min 1- Max reps HKR , TTB, or K2E min 2 – Max calmin 3 Rest Tabata wod:Odd – KB sumo High pullsEven – push upsRest 1 min Tabata 2Odd- KB swingsEven – TTB or K2ERest 1 min
2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation5 reps per side, thoracic bridge 2 sets:10 reps per side, floor slider side lunge to bowler squat10 reps per side, wide stance band rotation 2 sets:10 reps per side, split stance band row10 reps per side, weighted box
20 minutes, for quality:5 skin the cats or strict knees to elbows3-5 wall climbs10-20 seconds top of the dip 10-20 seconds bottom of the dip30-50 cross-over skips or alternating single skips or backwards skips For time:21 pull-ups21 front squats21 toes to bar15 shoulder to overhead21 push-ups9 thrusters OR For time:15 pull-ups15
IsoMalto-Oligosachharides (IMO’s) are the SECOND ingredient in Smart Sweets. What are they? It is a chain of DIGESTABLE and NON-DIGESTABLE sachhardies (carbohydrates). They are naturally occuring in Miso, Saki, soy sauce and honey, in VERY small quantities. The non-digestable part cannot be broken down in the small intestine, and when
Barbell cycling practice + EMOM x4: 3 touch and go squat snatches 1-minute rest EMOM x4: 3 touch and go squat snatches AMRAP in 8 minutes: 5 pull-ups 10 alternating dumbbell snatch 30 unbroken single skips
Front squat @22X1, build to a heavy set of 4 for the day Partner Tabatta! Teams of 2-3, 8 rounds rotating through each exercise for 20-seconds of work with 10-seconds of rest between exercises: Kettlebell swings Step-down box jumps Alternating kettlebell halos Abmat sit-ups
Warm – up 2 rounds: 20s each heels + toes hip circles pogo jumps + 2 rounds: 20s each heel and toe walk reverse lunge knee drive side shuffles + 2 rounds: 20s each knee hug and reverse lunge stretch sweepers fast feet, high knee and butt kickers 30s WORK/15s
EMOM x 12: 1. 40s alternating side lunge to groiner 2. 40s lunge matrix (FWD + BCKWED + air squat) 3. 40s dowel and bench stretch 4. 40s Deep squat rotations Front Squat 4 x 8 (3 warm – up sets) 20-15-10-5 Lunges wallballs -1-2- minutes after each set-
10 up 2 down dog A, I T, W’s 20 Band pull-a-parts 10-20 Pike Shoulder taps 10 A, I, T and W’s 20 Banded Presses 5-10 pike HSPU 10 A, I T and W’s 10/side diagonal pull-a-parts Strict Press 2 x 10 (+2 – 3 warm -up sets) A) 4
Clock Drills – Hands 20 alternating side lunges with KB Clock Drills – Feet 20 Glute Bridges Clock Drills – use arms 20 dead-bugs 5 x 8/side Split squats 3 sets: 8 single arm thruster RIGHT 8 single arm thrusters LEFT 30 second plank pull throughs CORE – coaches choice
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