1. 3 sets
- 12/12 side bend lat. pulldowns https://youtu.be/4XW5D2og2eY
- 12 hollow body lat. pulldowns @straight arms
2. 4 sets
- 5/5 one arm pull up @supinated grip https://youtu.be/MboWnR6tTe0
- 3 rope climbs
3. 3x AMRAP 3' /1'30" rest
- 15 Kipping HSPU
- 15 Pull-ups
Max distance HS walk/ Bear crawl
4. E2' for 10'
- 20/17 cals row
- 15m front rack carry @2x24-28 / 16-20
1. Snatch Activation / 2 sets
- 5 snatch grip DL
- 5 snatch grip bent over rows
- 5 tall squat snatch
- 5 ohs
2. Squat Snatch / 1'30" rest
6x5 @go same weight as last week friday+ 2,5 kg or so / NO TNG
3. Back Squat / E2'30"
5x10 @50%
4. 4 rds. for time
- 10 C2B
- 16 cals row
- 10 push presses @2x22.5/15
1. 2 sets:
- 10 cossack squats
- 30" plank hold
- 24 glute bridge march
2. Running
- easy tempo 400m, then
- 2x 800m / 2' min rest btw
3. Work up to heaviest set of DT / no unbroken/ in 15 min
- 12 DL
- 9 Hang Power Clean
- 6 STOH
4. 2 rds.
- 22m walking lunges - farmer carry @2x22.5/15
- 35 weighted sit-up
- 9 ring muscle up or 12 burpee pullups
1. Warm-up with barbell / 2 sets
- 7 snatch grip DL
- 7 muscle snatch
- 3 squat pos. muscle snatch
- 3 tall squat snatch
2. Squat Snatch in 12 min
5x3 @60% - no tng
3. Back Squat
3x20 @40%
4. 4 rds.
- 20 OHS @43/30
- 20 HRPU
- 100m farmer's carry @heavy
1. Full Body SMR + 2 sets
- 1" easy row
- 8/8 deadbugs @smr
- 12 hollow body snow angels
2. 3 sets
- 30" max rep band tricep extensions
- 30" rest
- 30" max rep seated band rows
- 30" rest
- 30" max rep band squat pull through
3. Rowing
- 5 min easy row, then
- 4x 1000m row /moderate tempo/ / 2 min rest btw rds.
4. Stretching
1. Body Activation / 3 sets
- 8 @easy dumbell pullovers
- 8 @easy double DB lateral raises
- 8 tempo squats /3x2x1/
2. EMOM 14'
Odd: 50" recovery row or ski
Even: Choose your weakness, any pressing - Strict HSPU or Ring Dip or Push- up or Seated Strict Press - 10-12 reps
3. 2 sets / 2 mins btw sets
- 4 rds.:
- 8 power cleans @60/40
- 8 bar facing burpees
4. Stretching
1. Clean Activation / 3 sets
- 4 Banded clean high pulls
- 6 Tall power cleans
- 6 Tall squat cleans
2. Squat Clean / E2'30"
5x3 @ascending / TNG / Work up to a heavy 3 rep of the day
3. Front Squat / E2'
5x2 @80-90%
4. 3 rounds for time
- 400m Run
- 12 DB thrusters @1x22.5/ 15
- 12 Kipping HSPU /deficit/
- 1 min rest btw rds.
5. 2 sets
- 12 Glute bridge
- 12 Glute bridge march https://youtu.be/msfdrPWJ-9o
- 30" Superman hold
1. Upper Body Activation / 3 sets
- 12 Tall kneeling straight arm lat. pulldowns
- 8 Seated narrow grip band rows
- 8 Tall kneeling wide grip behind the neck band pulldowns
2. EMOM 20'
Odd: 45" rowing
Even: 10-12 Unbroken strict pull- ups
3. 4 rounds for time / TC: 22'
- 400m Row
- 30 Am. Swings @28/20
- 20 Thrusters @43/30
- 1 min recovery jogging
4. Acc. Work / 3 sets
- 12/12 Archer Ring Rows https://youtu.be/4g8CM9pV4X4
- 20 Supinated grip banded pull- aparts
1. W-U (0-14’)
A. STRETCHING 4’
- WORLDS’ GREATEST STRETCH
- TWISTED LIZARD
- PUPPY POSE STRETCH
B. AMRAP 5’
10 WALL ANGELS
10 RDL @/SIDE, NO WEIGHT
10 SCAP-PULLS
C. AMRAP 5’
30” ROW @STOP AT CHEST
5 SINGLE ARM DB C&J
10 HOLLOW-ARCHES
2. WOD_5X3’AMRAP/3’ REST (17-47’)
14 PULL-UPS
14 ALT DB C&J @FROM GROUND 22.5/15
MAX CAL ROWING
3. COOL-DOWN (50-60’)
2’ SL FORWARD FOLD
2’ PUPPY
1/1’ PIGEON
2’ BANDED SHOULDER DISTRACTION
2’ QUAD SMR ROLL
1. W-U (0-10’)
A. STRETCHING 5’
- LAYING HAMS STRETCH
- TWISTED CROSS STRETCH
- PIGEON
B. AMRAP 5’
20 ALT TOE TOUCHES
10 PVC PASSES
10/10 FORWARD LEG SWINGS
10/10 LATERAL LEG SWINGS
2. PVC SNATCH DRILL (11-14’)
5 BTN PP
5 BTN PUSH J
5 HH DIP+ HIGH PULLS
5 HH PSN
5 HPSN
5 PSN
3. PSN (15-30’)
BUILD FROM BARBELL, THEN HIT 10 REPS IN A RANGE OF 80-90% @BASED ON FEEL
4. WOD_AMRAP 8’ (32-40’)
10-15-20-25….
DU
AIR SQUAT
5. ACC_E2MOM 6' (42-48’)
30M KB BOTTOM-UP OVERHEAD CARRY (2)
6. COOL-DOWN (50-60’)
2’ SADDLE
1/1’ CALF X-BALL SMASH
2’ FORWARD FOLD
2’ BANDED OH DISTRACTION
2’ CHILD’S POSE