Mobility: General
Activation: 2 RDS
- 30" Hand Stand Hold (wall)
- 30" Mountain Climber
- 60" Rowing
A. Practice 10' HSW
Then
E90x5
1 power snatch + 2 hang power snatch max load
B.Metcon
3 RFT:
- 20 Burpees
- 24/20 Cal Bike/Row/Ski
- 40 Air Squats
- 24/20 Cal Bike/Row/Ski
(damper 3-5 on cardio machine)
C. Acc
Drop set
DB/KB Row
(full right side then full left side…....4DB/KB - for example @22.5/20/17.5/15)
Mobility: Ankles+Hips
2 RDS
- 1 Length Duck Walking
- 10 Upper Back Supermans
- 10 Ring Rows
- 10 Burpees
A. Front Squats
5x4 @80%/2' Rest
B. Metcon
5 RFT:
- 10/8 Calorie Row
- 4 Burpee Box Jumps @60/50
- 3 Thrusters @60/40
- 2 Strict Pull-Ups
- 1 Wall Climb
(damper 3-5 on rower machine)
C.Acc
3 RFQ:
- 10 Reverse DB Flies
- 10 Bat Wings
- 15m Reverse Bear Crawl
Mobility: Shoulders+Spine
Activation: 2 RDS
- 10 BB Shoulder presses
- 10 Ring Rows
- 60" Simple Under
A. HSW Practice 10-15"
B. Strict Pull-Ups_5 sets
20" on for max reps
1'10" Rest
C. Metcon
5 RFT:
- 10 Push Presses @40/30
- 20 Air Squats
- 30 DU
D: Acc
3-4 rds
8 pandley row
16 skull chrushers
Mobility: Shoulders+Hips
Activation: 2 RDS
-10 BB Snatch Grip Presses
- 10 BB Front Squats
- 10 Shuttle Run
Practice 8 min
pull up bar ma ring mu
A. "Adderall" AMRAP in 27'
From 0:00-10:00:
1600m Run
Max Rep Clean & Jerks (@60/40)
Rest from 10:00-13:00
From 13:00-20:00:
800m Run
Max Rep Power Snatches (@50/35)
Rest from 20:00-23:00
From 23:00-27:00:
400 meter Run
Max Rep Thrusters (@40/30)
B. Acc
For Time:
- 50 Sit-Ups
- 30 Hollow Body Rocks
- 10 Deck Squats
Mobility: General
Activation: 3 RDS
- 30" Wall Handstand Hold
- 10 BB Hang Squat Cleans
- 10 Shoulder Taps Push-up pos.
A. Power Cleans
10' EMOM:
3 Reps in every minute @70% (NO TNG)
B: 3x2 min max double unders 2 min rest
Basic (practice)
C: Metcon
5 RFT:
12 Burpees
5 HSPU
18 Jumping Lunges
D: Acc
3-4 rds
15 abs crunch
8/8 barbell windmill
Mobility: Ankles+Hips
Activation: 2 RDS
-1 Length Monster Walk
- 30"/30" Side Plank
- 10 DB Deadlifts
A. Front Squat
5x5 @ 75%/ 2'rest
B.Metcon
10' AMRAP
- 10 Air Squats
- 9 DB Snatches (Right)
- 10 Push-Ups
- 9 DB Snatches (Left) @22.5/15
C. Acc
3 RFQ:
- 16 (8/S) DB Shoulder Presses
- 45" Plank Hold
- 5 T-I-Y Shoulder Raises With Band
Mobility: Shoulders+Hips
Activation: 2RDS
- 10 Shoulder Taps (Plank Pos.)
- 10 Scapula Pull-ups
- 60" Rowing
A. HSW Practice 10'
B. Metcon
For Time:
- 1200m/800m Row/Run (male/female)
- 30 Hollow Body Rocks
- 20 Pull-Ups
- 50 Wallballs
- 20 Pull-Ups
- 30 Hollow Body Rocks
- 1200m/800m Row/Run (male/female)
(damper 3-5 on rower machine)
C. Acc
3 RFQ:
15m HSW
10 Reverse DB Flies
16 (8/S) DB Rows
Mobility: Shoulders+Spine
Activation: 3RDS + Barbell WU
- 1 Length Inchworm
- 10 BB Row
- 10 Jumping Air Squats
A. E2MOM 10' _ Shoulder Presses
5x5 @ 75%
B. Metcon
12' AMRAP
- 6 Power Clean & Jerk @50/35
- 12 Jumping Lunges
C. Acc
5 Sets
4 Push-ups + 4 Plyometric Push-ups
8 strict toes to bar
16 barbell side
Mobility: General
Activation: 3 RDS
- 5/5 Side Box Steps
- 10 Snatch Grip Presses
- 20" Tuck Jumps
Clean:
8rds
Power clean + hang power clean+ front squat
A.Metcon
3x4' AMRAP/3' Rest
1) - 24/20 Cal Row
- 15 Box Jump Overs
- Max Rep Thrusters
2) - 24/20 Cal Row
- 15 Box Jump Overs
- Max Rep Hang Power Snatches
3) - 24/20 Cal Row
- 15 Box Jump Overs
- Max Rep Hang Squat Cleans
(damper 3-5 on rower machine)
B. Acc
3 RFQ:
16 (8/S) Reverse KB/DB Lunges
16 (8/S) KB/DB RDL
10 Glute Bridges
Mobility: General
Activation: 2 RDS
- 2 Lengths Butt Kicks
- 10 Scapula Pull-ups
- 2 Lengths High Knees
- 10 Scapula Push-ups
Snatch
8rds
1 power+1 hang power+Ohs
A.Metcon
5 RFT: *TC 30'
- 400m Run (500m Row)
- 10 Strict Pull-Ups
- 15 Push-Ups
- 20 Sit-Ups
B.Acc
3 Super sets
10 Reverse DB Flies + 10 ring dip