20 Minutes Easy:30s/side hip rotations10/10 bowler squats100 ft. suitcase carry R + L10 alt. thoracic rotations10/10 half kneleing windmills 2 sets: 5 minute AMRAP9 DB deadlifts7 DB hang power cleans5 shoulder to overhead– rest 2 minutes –
20-minutes for quality: 3 rope climbs 3 wall climbs 6 strict pull-ups 6 strict handstand push-ups 12 alternating pistols Or 20-minutes for quality: 3 rope climbs *floor to standing 3 push-up + 4 alt. toe touches 6 band assisted strict pull-ups 6 pike handstand push-ups 12 alternating box step-ups 6
2 rounds:20 seconds/side single leg skips5/5 heel to bum and knee to chest5/5 3 legged dog to mountain climber20/20 side planks 4 sets:8/8 Dbl kb front rack step downs– rest 30 seconds between legs – 15 min AMRAP: 10 wallballs20 ring rows30 KB swings
Snatch tech + EMOM x6: Above the knee snatch to 1/4 squat Below the knee snatch to 1/2 squat Snatch to low squat + 6-minute to build to a heavy set for the day: Squat snatch Hang squat snatch 3 rounds for time: 10 handstand push-ups 6 alternating heavy turkish
4 sets, every 3-minutes: 6 Front squat @20X1, start @70-80%, add 0-10lbs per set 6 Strict chin-ups @moderate difficulty 4 sets: 6 reps chest supported dumbbell row @1111 12 band resisted seated good mornings 90-seconds rest between sets 5 sets: 30-seconds weighted plank 60-seconds rest
20 minutes Easy:10 alt. thoracic bridges10/10 wide stane rotation1 minute of 90/90 sit throughs10/10 crossbody deadlifts5 alt.bear to crab o bear to crab 20 minute AMRAP:3 wallclimbs30 wallballs20 shuttle runs3 wallclimbs30 ring rows20 shuttle runs
20-minutes, for quality: 10 reps per side, T-hip rotation 10 reps per side, cross-body deadlift 10 reps per side band resisted oblique sit-up 10 reps alternating rotational medball slam 3 rounds for time: 15 calories 15 right-arm kettlebell snatch 15 calories 15 left arm kettlebell snatch 15 calories 15 right
12 minutes:bench t-spine stretch5/5 thoracic rotations10 alt. groiner and rotate30/30 hip flexor stretch 3 x 8 Front Squat– 3 warm – up sets – 4 sets:6/6 eccentric hamstring sliders15 KB swings. 4 sets:30s front rack march 10 plate pull-overs
Gymnstics skill: Toes to bar + 10-minute ascending ladder, 1-2-3-4-etc: Unbroken toes to bar Step-down box jumps Air squats *Compare to Sept. 23 6 sets, 1-minute on, 2-minutes off: 1. 10 shuttle runs + wallballs in remaining time 2. 10 wallballs + shuttle runs in remainign time
3 rounds:10 dowel pass throughs10 hollow rock to seated press5 dragon flies 10 relax to press EMOM x 24:1. 8-12 toes to bar2. 16 walking lunges3. 40 second reverse plank4. 10 candle sticks5. 12-15 straight banded press downs6. 30-40s double under practice
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