Bike, row, run 3-4mins
–then–
3 Rounds: 8 bar hanging hip touch, 5 deadlift (add weight each round), 30 double unders/50 singles
12 mins of:
2 Rope climbs
6 Deadlifts (120/80)
9 Box jumps (60/50)
Goal 6+ rounds
Scale rope climbs as needed
Banded hammy stretch 90sec /side
Foam roll calves 2mins /side
3 way hip stretch x 3
–then–
2 Rounds: 30sec roll over v-sit, 10 barbell good morning, 30sec boot strappers
First working set at 65% and build weight
3 rounds
10 DB rearward lunges (20/15)
10 DB forward lunges
20 KB swings (24/16)
2 rounds: 10-15 banded front raise, 10-15 banded BTN press, 10-15 banded pull apart
–then–
EMOM 8 min
Min 1: run/bike/jog 45 sec
Min 2: 3 press, 3 push press, 3 push jerk
10-8-6-4-2 push jerks (70/50)
20-16-12-8-4 cal air bike
12min cap
3 rounds
20-30sec hollow hold
20 scap push ups
Banded Front Rack Stretch 90sec /side
–then–
8-10mins: 10 spiderman lunges, 5 roll over V-sit, 10cal row
150 front squats (42.5/30)
Each time you swap, run the vacant block
No time cap, just get it done
Walk, ride, row 5mins, easy
10mins foam rolling upper legs
2mins double under practice
–then-
3 Rounds 10 glute bridge, 5 hang muscle snatch, 3 x 5sec active lat pull, 5 push up + lateral jump
5 rounds
5 hang power snatch (50/35)
10 HRPU
15 over unders (60/50)
Rx+ 60/40kg & HSPU
Jog 600m + 30 scap pull ups
–then–
EMOM 6mins
1. 10 banded GM + 10 pvc pass through
2. 5 banded OHS + 20 fast banded pull aparts
3. 15sec deadbug hold + 30sec contra. deadbugs
3 rounds
3 rope climbs
12 deadlifts (60/40)
9 hang power cleans
6 STOH
15min cap
Scale rope climbs as needed
3 rounds with 2-3mins rest between
30sec pillar hold
10 heavy banded GM
10mins
10 air squat (with elbows in front rack pos.)
5 thrusters (increase weight each round, overload on last rnd)
15 beat swing (increase to 5 pull up, then 5 C2B)
30sec air bike (increase pace each rnd)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters: 42.5/30kg
8min cap
100/80cal air bike
Clock will be kept running after Fran. Start this at 15mins on the clock
2mins half saddle stretch /side
15mins on t-spine, pec, hip & ankle mobility
–then–
3 Rounds: 10 pvc pass through, 5 OHS/lunge, 5 PVC sorts press, 1 rnd Bergener warm up
3 rounds
10 lateral raise (shoulder on wall)
10 90/90 raise
10 T’s
10 Y’s
