1. W-U (0-15’)
A. STRETCHING 6’ @<30" HOLD EACH
- LYING HAMS STRETCH
- TWISTED CROSS STRETCH
- FROG
- BOX/WALL LATISSIMUS WITH PVC
B. AMRAP 4’
10 ALT COSSACK SQ
10 ALT TALL PLANK HIP CIRCLES
10 SCAP PULLS
C. AMRAP 5’
3 FR SQ @ADD W
4 BBJO
10 KIP SWINGS
2. STR (17-33’)
FR SQ FOR LOAD
1X10 @68%/60”R
2X8 @73%/90”R
3X6 @80%/120”R
3. WOD (35-45’) AMRAP 10’
2-4-6…
- BBJO @60/50
- C2B
4. COOL-DOWN (50-60’)
2’ SADDLE
1/1’ TWISTED LIZARD
1/1’ THREAD THE NEEDLE
2’ PUPPY DOG
2’ OLYMPIC WALL SQ
1. W-U (0-12’)
A. STRETCHING 6’ @<30" HOLD EACH
- COUCH STRETCH
- TWISTED CROSS STRETCH
- HIP 90/90 ROTATION
B. AMRAP 6’
30” ROW @STOP AT CHEST
20” HOLLOW HOLD
30” WALKING LUNGES
6/6 SL RDL @NO WEIGHT
2. FOR TIME BENCHMARK (15-21’) TC: 6’
1000M ROW @FOR EVERYBODY; NOTE YOUR TIME!
3. EMOM FOR 20’ (25-45’)
1. 8 BAT WINGS + 10” SCAPULA SQUEEZE WITHOUT WEIGHT
2. 20/20” SPLIT POSITION HOLD @ DB(2) FR RACK
3. 8 DB(2) OH SIT-UPS + 10” HOLLOW HOLD @ WITHOUT WEIGHT
4. 12 HAMS CURLS @C2
4. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ SEAL
2’ SEATED STRADDLE
1’ DOWN DOG
2’ MID BACK SMR
1. W-U (0-15’)
A. STRETCHING 6’ @<30" HOLD EACH
- WORLDS’ GREATEST STRETCH
- SAMSON
- HIP 90/90 ROTATION
- BOX/WALL LATISSIMUS WITH PVC
B. AMRAP 3’
10 TWISTED CROSSES
5 INCHWORMS
10” RING DIPS HOLD AT TOP
C. AMRAP 6’
100M RUN
3 PC @ADD WEIGHT
10” RING DIPS HOLD AT BOTTOM
2. STRENGTH (17-30’)
MAX REPS OF RING DIP
IN 5 SETS
@ONCE YOU HIT YOUR MAX EFFORT, THEN COMPLETE 4 ADD. SETS
@PUSH-UP FOR BEGINNERS
3. WOD (34-45’)
FT (TC:11’)
30 PC @52.5/35
800M RUN
15 PC @70/45
4. COOL-DOWN (50-60’)
2’ FORWARD FOLD
2’ PUPPY DOG
2-2’ CALF X-BALL SMASHING
2’ DOOR FRAME STRETCH
A) 100m tiger crawl
*e30" (inc. 0:00) : 3 vups
B) AMRAP 10' /in duos/
80/80m partner carry
8/8 burpees over the partner (who's planking)
C) AMRAP 8' /in duos/
32 'WB' (to the partner, over the rig)
16 syncro sit-ups w/clap
D) AMRAP 6'
20 UGIG alt. DB Snatches
10 UGIG box jumps
E) 3 sets of:
- 30" zercher march @50/35
- 15 empty bar skull crushers
A) with easy pace:
- 20 cossack squats + halo (in the botttom pos)
@5/2,5plate
- 10/10 side plank k2e
- 20 plate kang squats
- 20 lying Y raises
B) Daily heavy Squat Snatch in 12'
,then 4x2x75%
C) 'Jackie' For Time:
1K rowin'
50 empty bar thrusters
30 pull-ups
TC: 10'
D) EMOM 12' - 4 sets
1) 12 bench presses @heavy
2) 15 biceps curls
3) 18 seated bnd btn pull downs
A) amrap 5'
- 20 butt kickers
- 5 walk outs
- 10 arch rocks
- 5/5 split squats
B) EMOM 50' - 5 sets
Odd Rounds:
1) 10/8 c abikin'
2) 20 alt. vups
3) 50" su's
4) 15 KBS @16/12
5) 12 wb
Even Rounds:
1) 10/8 c skiin'
2) 40 russian twists wo/weight
3) 1,5 round runnin' (corridor)
4) 15 KB SDHP @16/12
5) 12 box jump overs
A) 2 sets of:
- 12 calf raises
- 12 tibial raises
- 20 high knee run
- 12 deadbugs
- 10/10 SL bnd goog mornings
- 10m Reverse Bear Walk
B) Max high jump (over PVC pipe)
,then 4x8x80%
C) Daily heavy Deadlift in 15'
,then 4x2x85%
D) 100/80 Push-ups for time
*EMOM (inc. 0:00) : 5 dKB Clusters
@20/12
E) 2 sets of:
- 1' plank
- 20 Reverse Crunches
A) amrap 7' /easy/
- 4 scorpions
- 8 toe touches in push up pos
- 12 banded ohs
- 6/6 SL glute bridges
- 4* 4 hollow rocks + 1 get up johnie
B) max rep strict HSPU
,then 4x80%
C) Daily heavy OHS in 12'
,then 4x2x85%
D) For Time:
5-4-3-2-1 rope climbs
10-8-6-4-2 SB OTS
25-20-15-10-5 c rowin'
TC: 15'
A) 3 sets of:
- 5/5 SL GTOH + Halo @5/2,5plate
- 20 lying W raises
- 10 bnd lat pull down in hollow pos
- 10 jumping squats
B) max rep strict pull-up
,then 4x80%
C) Daily heavy Squat Clean in 12'
,then 4x2x85%
D) AMRAP 8'
- 1 max ub set DU
- 12 T2B
- 8 target Burpees
E) 2 sets of:
- 15"/15" coopenhagen side plank
- 20 barbell side band
A) with easy pace:
- 16 birddogs
- 40" plank
- 16 cossack squats
- 40" glute bridge hold
A/2) Dodgeball /6'-8'/
B) 'SB Style Lucky 13'
3RDS:
- 13 Push ups
- 13 Sit-ups
- 13 Box Jumps
- 13 KBS @24/16
- 13 dDB Push Presses @22/15
- 13 Goblet Squats
- 13 Mountain Climbers
- 13 K2E
- 13 Pull-ups
- 13 Parallel Bar Dips
/DBs on box/
- 13 Jumping Squats
- 13 dDB Power Cleans
- 13 Burpees