Tabata double unders & seesaw walk (alternating)
–then–
Reverse tabata ring support hold
10mins on muscle up skill work
12mins
20 deadlifts (60/40)
15 box jumps (60/50)
10 jerks (60/40)
5 muscle ups
Jog, bike 2-3mins
–then–
3 rounds of each: 10 pass throughs + 15sec hollow hold, 10 scap push ups + 15sec arch hold, 10 banded pull apart + 15sec deadbug hold, 10 OHS + 15sec contra deadbugs
Clean & Jerk technique & drills
9 rounds
11 burpee pull ups
1 clean & jerk (85/50)
No time cap
Rx+ 100/60
10mins
5-4-3-2-1 dead, bench, clean
Increase to workout weight as reps decrease
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
45min cap
Floor is lava race in partners
Rnd 1: 15m
Rnd 2: 15m up + 15m partner carry each + 15m back
25 Jerks (70/45)
50 C2B pull ups
100 wall balls (9/6)
200 double unders
**FUN AS FRIDAY**
The fastest average burpee time from each session will win a free coffee at Brother Bear Cafe
3mins circle tag
–then–
3 rounds: 2 TGU (increase weight)
–then–
EMOM x 6
Min 1: 2/2 leg cradle to forward lunge
Min 2: 3/3 KB handle press, 30 singles
EMOM for 12mins
Min 1: 6 front rack lunge + 3 push press (50/35)
Min 2: 6 bar facing burpees AFAP
Record your fastest and slowest time for the burpees
Rx+ 70/45
NOT FOR TIME, accumulate
70 banded pull aprts
50 banded squats
30 weighted L sit ups
3mins crawling
–then–
2 rounds: 20 plyo skiers (1 or 2 20kg plate), 10 banded goblet squats, 5 consec. box jumps, 30m lunge-lunge, squat-squat
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
30min cap
Box jumps 60/50cm
Wall balls 9/6kg
Smash/roll calves on KB handle 90sec /side
Couch stretch 2mins /side
3 rounds Rowling *over or under 60m = burpees
–then–
3 rounds: 3/3 seesaw walks, 3 broad jump (focus on hip ext), 5 strict press, 5 good morning, 5/5 ipsi/contra deadbugs
30-20-10
Hang clean & jerk (50/35)
Calorie row
3 rounds NOT FOR TIME
5 strict T2B or 10 strict knee raises
20 heavy banded good mornings
30sec pillar hold
Jog 400m
–then–
3 rounds: 30sec forward fold, 10 toy soldier, 10 roll over to v-sit, 30m plate drag 10 banded good mornings
Lifting every 90sec
Start at 70% and build to a heavy 3 with PERFECT form
9mins
6 med ball cleans (9/6)
12 burpees to 6″ target
24 double unders
