Toes to bar practice+ 10-minutes @75-80%, for quality: 1-2-3-4-etc. reps ascending Unbroken toes to bar Air squats Step-down box jumps *If you fail to achieve the prescribed set of toes to bar unbroken, go back to the last set you were able to perform unbroken and finish the 10-minutes at
Strict press @22X1, build to a heavy set of 4 for the day 5 sets, heavy across: 4-6 strict pull-ups 90-seconds rest between sets 3 sets, for quality: 12-15 ring face pulls 30-40 seconds abwheel rollouts 3 sets, for quality: 15 Lu raises
2 rounds:10 alt. pec stretch10 scap push-ups20 band pull aparts 2 rounds:10 push-up downdogs10 band rows10 alternating bridge and reach EMOM x 10:1. 5 bench press2. 30s swimmers 3 rounds for Time:400m Run15 DB push-press15 ring rows(14 minute cap)
20 minutes Easy10 alternating thoracic bridges10/10 banded reach throughs30 seconds tall bear shoulder taps60 seconds 90/90 swivel10/10 side lunge to curtsy lunge 4 minute/2 minute restx 4 sets:Sets 1, 3 and 5: 2 minutes calories + shuttle runsSets 2 and 4: 15 wallballs + 15 burpees
20-minutes, for quality: 3-5 Wall climbs 5 rope climbs, floor to standing 10 deficit push-ups 30-40 seconds reverse plank hold With a partner, 15 sets of 20-seconds on, 60-seconds off: Row for calories
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
12 minutes:1 minute ski10 beat swings5 straddle sit ups10/10 single leg lifts EMOM x 25:1. 5+ toes to bar2. 12 thursters3. 10 slider pike ups4. 30-40s skipping/DU’s5. 30s Hollow press downs
15 minutes: 3 side 4 point slider reaches10/10 single leg bridges10/10 hip airplane5/5 single leg jumps30s deadbugs RFESS 6 x 5/5– rest 60 seconds – 10 minute AMRAP:30 KB swings20 step down box jumps10 push-ups
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
20-minutes: 10 reps per side, adductor dips 10 reps per side, T-hip rotation 10 reps per side, cross-body deadlift 10 alternating thoracic bridge 10 reps per side, wide-stance band rotation 10 reps per side, heavy half Turkish getup AMRAP in 20-minutes: 400m run 16 dumbbell box step-overs 200-foot bear crawl
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