Mobility: Hips+Ankles + Shoulder
Practice 8' min: hspu, hswlk, muscle up, pull up, c2b
A. 24' AMRAP
- 1000/800m Row
- 2000/1600 m bike
- 800/700 m skierg
- 15 target burpee
B. For Time:
- 100 Ab-mat Sit-ups
(every break means 10 push-ups)
C: STRECHING
Mobility: Shoulders+Hips+Ankles
Activation: 2 RDS
- 10 Scapula Pull-ups
- 1 Lenght Inchworm
- 10 Hollow-Arch Swings (active lats)
A. 8' EMOM Complex:
1 clean High Pull + 1 Power clean + 1 Squat clean (moderate, focus on technique)
B. Metcon: AMRAP 8’
2,4,6,8...
-Bar Muscle-ups
-Hang Power clean @40/30
C. Acc: 4 SETS
DB/KB Bulgarian Split Squats
7/7 Heaviest weight for each set
BMU: RX: BMU / OPEN: C2B / BEGINNER: PULL-UP(BAND)
HPC: RX: @40/30 / OPEN: @35/25 / BEGINNER: @EMPTY BB
Gymn+wu+Mobility: Ankles+Hips
2 RDS
- 2 Lenghts Burpee-Broad Jumps
- 10 Scapula Push-ups
- 60" Rowing
A. Metcon
For Time:
35-25-15 (30-20-10)
-Burpee Box Jump Overs @60/50
-Cal Row (damper 3-5)
B. Snatch
3 reps hang power snatch (heavy)
C:Acc
4 Sets:
8 Barbell Rows + 10 Band pull-aparts (immediately)
D: STRECHING
*METCON: FOR TIME: RX:35-25-15 @60/50 / OPEN: 30-20-10 @50/40 / BEGINNER: 30-20-10 @40/PLATES
Mobility: Ankles+Hips
Activation: 2RDS
8/8 Single Leg RDL
10 Upper Body Supermans
10/10 Monster Walking
1/1 Lenghts Waiter's Carry (WB)
A. Back Squats
5x8 @ 65%, 2' Rest
B. Metcon
12' AMRAP
8 Ring Dips
10 Wallballs @9/6
12 Sit-Ups
DIP: RX: RING DIP / OPEN: BOX DIP / BEGINNER: BANDED PUsh up
WALLBALL: RX: @9/6 / OPEN: @9/6 / BEGINNER: @6/4
C: Acc:
3-4 rds
8 bb rdl
8 one leg pistol
4/4 cossack sq
A:gymn + 3 rnft
4 'hip flow'
6 down ups w/toe touch
8 deadbugs
20 butt kickers
B: Hero Wod
”Hansen”
5 rds
30 kettlebell swing 24-32/16-24 kg
30 burpee
30 sit up
STRECHING
Gymn: WU: 3 RDS
30" Wall Seat
20 Keeing Hand Cirlce Forward
12 Air Squat
20 Keeing Hand Cirlce Backward
A: Practice 10 min
-hswlk
-ring or bar muscle up
-hspu
-double under
rx: Amrap 10’
10 m hswlk
3 bar mu
5 hspu
50 du
30-45” rest
B: E90’ for 12 -8set
3 power snatch climbing start 40%
C: Metcon:
3 rds
30 bench press 50-60/30-40kg or double kb floor press
30 cal row / 300 m run
D: Acc
3-4 rds
12 hammer biceps curl
12 hummer ext triceps
12 stb
A: gymn + amrap 7'
8 lateral box steps
10 toe touches in push up pos.
12 sit ups
20 jumping jacks
B: E90" for 12' - 8 sets
5 power clean & jerk climbing
C: Metcon
7 rds
5 burpee
7 thruster 40/30 kg basic double kb 20/12
10 cal row
D: Acc
5 sets:
40" glute bridge hold
6/6 single leg RDL @KB
16 face pulls @easy bnd
A: gymn + 3 rnft
4 'hip flow'
6 down ups w/toe touch
8 deadbugs
20 butt kickers
B: 5 sets
5-7 strict pull ups
15 inverted row
30" rest btw
C: Metcon
50-40-30-20-10
- russian swings
- jumping lunges
- mountain climbers
D: Acc.:
2 -3 sets
60 penguin crunches
12 alt. V-ups
A: gymn + amrap 6'
- 1/1 TGU
- 10/10m monster walk
- 10 scap push ups+ 5 hindu push ups
- 15" hollow hold
B EMOM 10'
2 back squat @ mod. Heavy
C: Metcon
AMRAP 7'
7 HSPU
9 T2B
21 DUBS
D: Strength
5 sets:
7 biceps curl + sh press @dual KB
11 skull crusher @empty bar
E. Acc
3 sets:
30"/30" side plank w/rotation
30 russian twist @10/5 plate
A Gymn
B: AMRAP 30' (with a Partner)
Buy In: 1500 meter Partner Row (750m change)
Then, in time remaining:
Partner A completes
1 round of:
15 KBS @24/16
10 Burpees
5 Ground-to-Overheads @42/30 Partner
B performs: Max Wall Ball Shots Partners rotate each round until team completes 150 Wall Balls
Then, in time reamining: Max distance partner row
C: Acc: 4sets:
30" plank
20" V ups
10" Hollow hols
1' rest