Tabata skipping (change techniques each interval)
–then–
2-3 rounds: 5 slow pass thru, 10 pvc OHS, 10 abmat sit up, 20 mtn climbers
Partner 1 completes:
1000m row
50 thrusters (20/15)
30 C2B pull ups
Then, partner 2 completes:
1000m row
50 thrusters (20/15)
30 C2B pull ups
Scaled: jumping C2B pull ups
3mins bike/run/row
–then–
2-3 Rounds: 10 banded GM, 5 banded strict press, 5 banded OHS, 5 banded pass through, 20 lateral ploy skiier jumps
21-15-9 synchronized reps for time of:
Dumbbell snatches (22.5/15)
Bar muscle-ups
Scaled: 15/10kg DBs, pull ups
10 minutes
3-6-9-12-etc
Synchro burpee box jump overs (60/50)
Synchro deadlifts (100/70)
Keep adding 3 reps to each exercise per round
Scaled: burpee box step overs, 70/47.5kg deadlifts
Emom 9mins
Min 1: 3 KB windmill /arm + 3-5 wall squat
Min 2: 60 singles or 30 DU
Min 3: 3 DB deadlifts, 3 DB clean, 3 DB FS, 3 DB strict/ push press
15mins
15 DB push press (20/15)
15m DB waiters walk L arm up
15m DB waiters walk R arm up
15 DB front squats
2-3 rounds for quality
10 RFE split squats (L leg forward)
30sec pigeon stretch (L leg forward)
30sec couch stretch (L leg on wall)
Banded front rack stretch 1min /side
Deeep squat hold 2mins
–then–
Bike/row 3mins (increase pace every 30sec) + 10/10 lying leg cross overs, 15m spidermen crawl, 10/10 contra deadbugs
3 rounds
10 push jerks (70/45)
Run 400m
Goal is sub 10mins
Banded shouder stretch 2mins /side
3 Rounds: row 200m, 5m banded monster walk L/R, 5 banded thrusters, 5 A,T,Y,T with orange bands
9-15-21
Synchronised thrusters (42.5/30)
Synchronised bar facing burpees
No time cap
Scaled: 30/20kg
100 cal. row (switch as needed)
100 toes to bar
No time cap
Scaled: 100 hanging knee raises
With your partner
EASY jog 1.6km
10 wall climbs (5/5)
30 wall ball over black cross bar (15/15)
50 synchronised wall balls (9/6)
30 cleans (61/42.5)
50 synchronised wall balls
20 cleans (84/61)
50 synchronised wall balls
10 cleans (102/70)
12min cap
Scaled:
M 9kg – 9ft, 42.5, 60, 70
F 4kg – 9ft, 30, 42.5, 47.5
2mins double under practice
–then–
2 x 3 way hip stretch + 15sec squat hold
–then–
2 rounds: 5 slow banded pull aparts, 10 muscle snatch, 15sec beat swing
120 double unders each (relay style)
120 C2B pull ups (sets of 15 each)
120 hang power snatches (sets of 15 each) (42.5/30)
120 double unders each (relay style)
15min cap
Scaled: 120 single skips, jumping C2B & 30/20kg hang power snatches
Foam roll party
–then–
EMOM for 8mins
1) Jog to letter box
2) 5 back squats, 5 good mornings, 5 kang squats
3-4 rounds for QUALITY
5 x 0-45-90 shoulder raise
3 pull ups (1sec up, 2sec hold, 3sec lower) OR 3-5 L-pull ups
1 TGU each side
Aim to hit your current 1RM, if this is not achievable today aim for 90-95% with good position
