2 rounds:90/90 sit throughs x 5/5 20 grapevine box step overs5/5 t-spine rotatioins against the wall10/10 single leg RDL to banded row3/3 full TGU 20 Minute AMRAP:20 alt. DB hang snatches10 side shuffles20 single arm push-press4 lateral bear crawl20 plank pull throughs (with DB)
2 rounds:10 alt. pec stretch10 beat swings to box 10 push-up toe touches5/5 t-spine rotations Toes to bar skill 5 rounds for quality:15 calories ski5-10 toes to bar 10 box shoot throughs50 ft. seal slider walk3-5 rope ground to stand
10 minutes:10 wall hinges10 wall angels10 external rotations10 active shoulders20 band pull aparts 5 x 6-8 strict pull-ups– rest 60 – 90 seconds – 3 rounds for time:500m Row 20 push-ups20 weighted box step overs20 thrusters
4 sets, every 3-minutes: 6 deadlifts @21X1 *not touch and go, start @70-80%, add 0-10lbs per set 8-12 push-ups @moderate difficulty 3 sets, heavy across: 6 reps per leg, dumbbell front foot elevated split squat 45-seconds rest between legs EMOM x8: 1. 20-40 seconds 2KB front rack hold 2. 20-40
3 rounds:90/90 hip swivel45 seconds/side adductor rocks 10 seated good mornings 10/10 bowler squats 50ft. bear crawl Sumo Deadlift 3 x 8 – rest 90 seconds – 4 rounds:25 ft. death march40s plank hold25ft. walking lunges20/20 adductor side plank20 bent over rows
EMOM x6: Above the knee clean pull to belly button Above the knee squat clean Jerk + 6-minutes to build to a heavy set for the day: Clean pull to belly button Squat clean Jerk 5 rounds for time: 12 wallballs 12 box jump overs 12 alternating dumbbell snatches Or
2x:10 wall angels30s serratus banded wall walk 2x:10 alt. pec stretch10 push-up toe touches15 pull aparts Bench Press 3 x 8– rest 90+ seconds – 4 sets:8-12 DB bent over rows10 ring face pulls– rest 60 seconds – 3 sets:10 heavy DB pull-overs
Skill: Ring muscle-up + EMOM x6: 1-5 Ring muscle-ups or progression AMRAP in 14-minutes: 6 toes to bar 8 dumbbell bent over rows 30 double-unders
12 minutes:10 dowel pass throughs10 cat and cows on box/bench15 behind the neck banded pulls30s hollow over head reaches Kipping Pull-Up technique 5 rounds for Quality:5-8 kipping pull-ups12 box jump overs5-8 slider pike ups12 calories3 wallclimbs
4 sets, every 3-minutes: 6 push press, start @70-80%, add 0-10lbs per set 20 kettlebell swings @moderate difficulty For time: 20-30-40 cals 8-6-4 cleans Or For time: 16-24-32 cals 8-6-4 cleans
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