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
A. Sorry guys 
"Power Elizabeth"
21-15-9
Power Cleans @61/42.5
Ring Dips
B. 2 RFQ:
-10 Glute Bridges
-16 (8/S) Single Leg DB/KB RDLs
-10 Supermans (or GHD)
-16 (8/S) Reverse DB/KB Lunges
ELIZABETH IS A BENCHMARK WOD - NO EXCUSES! NOTE YOUR TIME!
ELIZABETH: RX/OPEN: SAME @61/42.5! / BEGINNER @30/15 AND PUSH-UP
Mobility: Spine
Activation: 2 RDS
- 1 Lenght Seal
- 1 Lenght Crab Walking
- 1 Lenght Bear Crawl
- 8 Burpee Tuck Jumps
A. 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. 3 RFQ:
-10 Banded Straight Arm Pull-Downs
-10 Bat Wings
-10 Band Pull-Aparts
HEAVY- CHOOSE SIMILAR PARTNER AND A HEAVY EQUIPMENT
Mobility: Ankles+Hips
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. 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
https://www.youtube.com/watch?v=9520DJiFmvE
https://www.youtube.com/watch?v=J3DxelcaaMU
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: 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: 9' EMOM 45"W/15"R
1: Hang From Cage (active lats)
2: Hollow Hold
3: HS Hold
RKBS: RX: @24/16 / OPEN: @20/12 / BEGINNER: @16/8
STR.PU: RX: STR. PULL-UP / OPEN: RING ROW / BEGINNER: RING ROW
MAN MAKER: RX: @17.5/12.5 / OPEN: @15/10 / BEGINNER: @12.5/7.5
HOLDS: RX: UNBROKEN 45"HOLDS / OPEN: TRY TO ACCUMULATE MAX TIME / BEGINNER: TRY TO ACCUMULATE MAX TIME
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.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
DOUBLE UNDER: RX: 40 DU / OPEN 40" ACTIVE DU PRACT / BEGINNER 60 SU
CLUSTER: RX: @50/35 / OPEN @40/25 / BEGINNER @30/15
https://www.youtube.com/watch?v=plCzO45g9nc
Mobility: Hips+Ankles
Activation: 8' Running School (outside)
A. 24' AMRAP
- 1000/800m Row (damper 3-5)
- 800m Run
B. For Time:
- 100 Ab-mat Sit-ups
(every break means 10 push-ups)
There is no scaled version for part A. 1000/800m means 1000m rowing for men, 800m rowing for women.
PENALTY PUSH-UP: RX: PUSH-UP / OPEN: PUSH-UP / BEGINNER: PUSH-UP ON KNEES ...for part B.
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 Snatch High Pull + 1 Power Snatch + 1 Squat Snatch (moderate, focus on technique)
B. 8' AMRAP
2,4,6,8...
-Bar Muscle-ups
-Hang Power Snatches @40/30
C. 4 SETS
DB/KB Bulgarian Split Squats
7/7 Heaviest weight for each set
BMU: RX: BMU / OPEN: C2B / BEGINNER: PULL-UP(BAND)
HPS: RX: @40/30 / OPEN: @35/25 / BEGINNER: @EMPTY BB
Mobility: Ankles+Hips
Activation: 2 RDS
- 2 Lenghts Burpee-Broad Jumps
- 10 Scapula Push-ups
- 60" Rowing
A. For Time:
35-25-15 (30-20-10)
-Burpee Box Jump Overs @60/50
-Cal Row (damper 3-5)
B. 4 Sets:
8 Barbell Rows + 10 Band pull-aparts (immediately)
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. 12' AMRAP
8 Ring Dips
10 Wallballs @9/6
12 Sit-Ups
DIP: RX: RING DIP / OPEN: BOX DIP / BEGINNER: BANDED PULL-DOWN
WALLBALL: RX: @9/6 / OPEN: @9/6 / BEGINNER: @6/4
A) gymn + 100 SU's + E30" (inc. 0:00) : 1 down up
B) 5k Row in pairs / be fast ;) /
C) Amrap 10' /u go, i go/
Partner A : 7 WB
Partner B : 1 rope climb ascent
A : 7 abmat sit-ups
B : 7 KBS
A : 10 walking lunges
(..then change)
D) reverse tabata with L-sit (NOT L-hang!)
HOMEBODY
A. 20 RDS
5 Devil Press with Ásvásnyvíz
10 Jumping Squat
20 Mountain Climbers
19 Sit Ups