Mobility: General
Activation: 2 RDS
- 1 Length Reverse Bear Crawls
- 10 Ring Rows
- 30" KB Goblet Squat Hold (active glutes-quads)
A. HSW Practice 10'
B. Partner workout
100 cal row
50 hrpu
100 alt db hang clean & jerk
50 burpee
100 alt db snatch
50 cal assault
100 wall ball
C: Accessory
3-4 rds
10 windshield
10 arnold press
Mobility: Ankles+Hips
Activation: 2 RDS
- 10 m tiger walk and back
- 10 russian baby maker
- 10/10 half kneeling kb shoulder press
- 60" Simple Unders
A: EMOM 15’
- 6-10 chine up
- 20 deficit push up
- 15 heavy kb swing
B. Metcon
For Time:
- 100 DU /200 SIMPLE
- 30 power snatch 30/20
- 100 DU
- 30 hang clean and jerk 30/20
- 100 DU
C. Acc
3 RFQ
-10 Strict toes to bar
-30" Right Side Star Plank
-30" Left Side Star Plank
Mobility: Spine
Activation: 2 RDS
- 1 Lenght Seal
- 1 Lenght Crab Walking
- 1 Lenght Bear Crawl
- 8 Burpee Tuck Jumps
A. Metcon
2 Person Teams 24' AMRAP ( 1 rep for me - 1 rep for you)
- 6 Lengths Heavy Double KB Farmer's Walk
- 8 Heavy Sandbag Up To Double Box (Atlas Stone style)
- 10 Burpee Box Jump Overs (Double High Box!)
- 12 Synchronized Russian Twists @5/2.5 Plate
B. Acc
3 RFQ:
-10 Banded Straight Arm Pull-Downs
-10 Bat Wings
-10 Band Pull-Aparts
HEAVY- CHOOSE SIMILAR PARTNER AND A HEAVY EQUIPMENT
Mobility: Shoulders,Thoracic Spine
Activation: 3 RDS
-10 Bird-Dogs
- 10 Hollow-Arch Swings
- 30" Wall Handstand Hold
A. Strength
From Rack: 5 Sets/2' Rest
3 Shoulder Presses + 5 Push Presses (Target @75% of 1 RM shoulder press)
B. Metcon
14' AMRAP:
- 8 Burpee Box Jump Overs @60/50
- 12 Pull-Ups
- 24 Air Squats
BBJO: RX: @60/50 / OPEN: @50/40 / BEGINNER: @40/PLATES
PU: RX: PULL-UP / OPEN: RING ROW / BEGINNER: RING ROW
C: Accessory
3-4 rds
12 abwheel
24 band triceps
STRECHING
Mobility: Full Body (Ankles,Hips,Shoulders,Thoracic Spine)
Activation: 2 RDS
- 20 Dead Bugs
- 10 Push-ups
- 10 BB (Empty) Clean Pulls
- 40" Mountain Climbers
Then
8 min practice: Hswlk, bar-ring mu, hspu, du
A. "Power Elizabeth"
21-15-9
Power Cleans @61/42.5
Ring Dips/ band/ basic: hrpu x2
B. Acc
2 RFQ:
-10 Glute Bridges
-16 (8/S) Single Leg DB/KB RDLs
-10 Supermans (or GHD)
-16 (8/S) Reverse DB/KB Lunges
C: 5 min max distence rowing
D: STRECHING
Mobility: Ankles+Hip
Activation: 2 RDS
- 1 Lenght Slow, Controlled Lunges
- 30"/30" Side Plank
- 1 Lenght High Kicks+RDLs
- 10 Supermans
A. Back Squats
5x5 @ 75%/ 2'rest
B: 30 strict pull up, every break 10 ring row
C.Metcon
For Time:
800m Run
20 Alt Single DB Lunges (OH Left)
20 Alt DB Snatches
400m Run
20 Alt Single DB Lunges (OH Right)
20 Alt DB Snatches
800m Run
DB: RX:@22.5/15 / OPEN: @17.5/10 / BEGINNER: @12.5/7.5
D: STRECHING
Mobility: Ankles+Hips
Activation: 2 RDS
- 8/8 Single Leg Glute Bridges
- 8 Double DB Bent Over Rows
- 10 Ballistic Cable Band Pull Through
- 1 Lenght Extra Slow Tiger Walking
A: METCON
2 person teams
22' AMRAP for max calorie
A person:
- Calorie Row/Bike/Ski
B person:
- 12 R KBS @24/16
- 6 Strict Pull-Ups
- 4 Man Makers @17.5/12.5
- 2 Wall Climbs
THEN CHANGE!
B: ACC
9' EMOM 45"W/15"R
1: Hang From Cage (active lats)
2: Hollow Hold
3: HS Hold
C: STRECHING
Mobility: Shoulders+Hips+Ankles
Activation: 2 RDS
- 10 Banded Pull-Aparts
- 10 Hollow Rocks
- 10 Pike Push-ups
- 5/5 Cossack Squats
A. HSW Practice 10'
B.Strength Every 1'30" for 12':
- 6 Shoulder Presses from Rack @60% + 40 Double Unders
C. For Time:
9 Clusters @50/35
24 Burpees
18 Clusters @50/35
2 min rest
5 cluster
20 burpees
10 cluster
D: Acc
3-4 rds
16 hammer biceps curl w. db
8/8 windmill (heavy)
E: Streching
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