WU:
3 Rounds of:
15 Band pull apart / easy band
10/10 Single arm Shoulder press (use KB or DB)
10/10 Suitcase Deadlift (Use KB or DB
30 Mountain climbers
A. EMOM 10'
Odd: 10-12 Inverted barbell row
Even: 10-12 Diamond push-ups
B. Metcon
For time:
RX: 10-9-8-7-6-5-4-3-2-1 reps of:
Thruster 60/40kg
Sumo DL high pull 60/40kg
OPEN: 10-9-8-7-6-5-4-3-2-1 reps of:
Thruster 40/25kg
Sumo DL high pull 40/25kg
C. Acc
40s. Wall sit / 20s. Rest
40s. Superman hold / 20s. Rest
x 4 rounds
Wu: gymn+ mobility
A: 2rds
25 cal row
25 band good morning
25 hip trust
B: 12 min Find your daily max
1 RM Sumo deadlift
C: For time
50 shoulder press 40 /30/25kg
D:EMOM 20
-15/12 cal skierg
- 3-7 sand bag or slam ball clean+ over to shoulder
- 20 m lunges du kb Rx: oh 24/16 open: front rack 20/16/12
- rest
E: SMR
Wu: Gymn+ shoulder and elbow mobility
A: 3 light rds
- 10 hand climb+ snow angel
- 10 get up jhonnie
- 10 plank to push up
- 5 burpee+ air sq
B: 5x3/3 Turkish Get Up
climbing to heavy
C: 8 min HSPU, Pull Up, MU practice
D: E2MOM x6
- 5-8 kb snatch left arm
- 10 K2E
- 10 Wall ball
- 5-8 kb snatch right arm
E: STRECHING
Wu: Gymn+
Amrap 7'
20 dead bug
20 invers dead bug
10 squat rock
30 jumping jack
A: 10 min
Hspu, Hand stand walk practice
Rx: Amrap 10'
15 m
1 pegboard / 1-3 bar mu
B: Emom 30'
- 50 du/ 100 simple
- 12 alt box step w. du heavy kb
- 15/12 cal row
- 10-15 hrpu + 15-20 air sq
- 30 sec hollow rock
C: Streching, SMR
Wu: Gymn+hip,ankle, shoulder mobility
3 light rds
15 easy band pull
10 cat
A:7x2 snatch balance climbing heavy,
Open: focus technik
B: Metcon
Amrap 12'
1-2-3-4...etc
Snatch 40-60/20-40 kg
Lateral burpee
Am swing
C:Acc
10/10 windmill
10 sttb
D: Streching, SMR
1. 3 sets
• 6/6 single arm DB bench presses
• 8 scap pullups
• 4 inchworms
2. 5 sets
• 5 narrow grip bench presses @75-80%
3. EMOM 18’
1. max kipping pullups
2. 8 thrusters @40/30
3. Rest
4. 5 sets
• 12 alt gorilla rows
• 30/30” side plank
1. 3 sets
• 10 toes elevated DB RDL
• 30” feet together glute bridges
2. Front Squat / 5 sets/2’ rest
• 5 reps @heavy
3. AMRAP 15’
• 15 WB
• 10 T2B
• 5 burpee pullups
4. 3 sets
• 15 weighted sit-ups
• 20 banded hip thrusts on bench
1. For quality complete:
• 60 box step ups
*every 20 reps complete:
• 10 birddogs
• 5/5 single leg hip thrusts on box
2. In a 12’..
..find your heavy 3 rep max deadlift
3. ‘SB 12th Birthday’ / 12 rounds
• 100m shuttle run
• 8 double KB front rack walking lunges
• 8 double KB deadlifts
• 16 DU’s
4. 3 sets
• 24 alternating biceps curls and presses
• 12/12 hip thrusts in side plank pos.
1. For quality
• 40 reps push backs https://youtu.be/ayQoxw8sRTk?si=cMe3vuJxHDOF5GS6
* every 10 reps complete:
• 5 pike pushups
• 10 deadbugs
2. Strength / EMOM 10’
Odd: 5-7 strict ring pullups
Even: 5-7 strict hspu
3. In a 3’ window complete/ 1’ rest/ 4 sets
• 24 Alternating Snatches /from ground/
• max cals rowing
4. Acc. Work 3 sets
• 30 DB flutter kicks
• 15 skull crushers @bb
• 20 weighted crunches
1. 3 sets
• 20m farmer carry
• 6/6 single arm ring rows
• 15 banded pull aparts
2. 5 sets/1’30”
• 2 reps Jerks @70%
3. 10 rounds for time
• 2 wall walks
• 4 Jerks from ground @50/35
• 12 cals row
4. 3 sets
• 10 DB box steps
• 20 supermans