Mobility: General
Activation: 4' (4RDS-No Rest)
- 15" Jumping Jacks
- 15" Long Striders
- 15" Mountain Climbers
- 15" Air Squats
Then: practice hspu, pistol, pull up
A.Metcon
4 RFT:
- 400m Run /500 m row
- 40 am swing
- 20 Burpees
- 10 pull up
*30' Time Cap
B. Acc 4 Super Sets
-10 Biceps Curls DB (2DB, not alt) + 10 Triceps KB Extensions (1KB, heavy)
Mobility: General
Activation: 2 RDS
- 10 Banded Hip Hinges
- 5/5 KB Pull Through
- 10 Upper Body Supermans
- 30" Simple Unders
A: Skill practice
8 min / HSWLK, BAR-RING MU, DOUBLE UNDERS/
B:Snatch 8 min
Hang Power Sn + Hang Squat Snatch + Ohs /loading heavy/
C: Metcon
AMRAP 14'
- 10 Sit-Ups
- 10 Wallball
- 10 Lateral Burpees Over Ball
- 10 Deck Squats
D: Acc
3 RFQ:
-10 Bat Wings
-10 Reverse DB Flies
-10 Banded Straight Arm Pull-downs
Mobility: Ankles+Hips+Spine
Activation: 2 RDS
- 6/6 Shoulder Taps Plank Pos
- 6 Air Squats+Tuck Jumps
- 10 Snow Angels
- 5/5 Bird-Dogs
A. Build to a heavy clean complex in 12'
Hang Power Clean + Hang Squat Clean + Push Jerk
B. Death By Thrusters @40/30
1rep in 1st min...2reps in 2nd min...3reps in 3rd min….
C. Acc
3-4 RFQ
- 15m Heavy DB/KB (1) Lunges
- 6L/6R Heavy DB/KB (1) Suitcase Deadlifts
- 12 strict toes to bar
D: Streching
Mobility: Ankles+Hips
Activation: 3 RDS
- 10 Hollow-Arch Swings
- 60" Plank
- 5 WallBall Bear Hug Squats+15" Active Squat Hold
A. Back Squats
5x4 @80% /2' Rest
B. Metcon
AMRAP 11’
2,4,6,8....
-T2B
-Wallballs @9/6
-Shuttle Run
C: Acc
3-4 rds
16 alt db hummer curl
8/8 dumbell kicks
STRECHING
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