3-5min bike, row, jog
–then–
3 Rounds: 5 deadlift (empty bar), 5 Hang power clean, 5 front squat, 10 shoulder taps (push up pos.)
2 rounds
15 squat cleans (70/45)
30 deadlifts (110/75)
60 burpees
Break the work up however you like, just get it done
Foam roll Lats/calves
–then–
30sec skipping, 15 beat swings, 10 medball cleans
Kipping Pull Up progressions (10mins)
OR
4 x 5-7 strict pull ups (add weight as needed)
5 rounds
5 HSPU
10 C2B pull ups
15 box jumps (60/50)
Goal <15mins
Foam roll upper back/lats 3-4mins
3 Rounds: 10 abmat sit ups, 7 PVC OHS, 5 pass through in bottom of OHS, 3 slow PVC OHS
3 rounds
21 wall balls (9/6)
7 power snatch (50/35)
10min cap
Easy jog/walk 4-5mins
Couch stretch V2.0 2mins /side
Easy AMRAP 7min: 10 KB Swing (light), 10 goblet squat, 10/7cal row/bike, 5 PVC pass through
EMOM for 21mins
Min 1: 10 C&J (50/35)
Min 2: 15/12 cal row
Min 3: Rest
3 rounds for QUALITY
15-20 banded good mornings
60sec banded hammie stretch /side
2 Rounds: 5/5 KB windmill, 5/5 KB OH Lunge, 5/5 KB handle press, 1 round Burgener warm up
Using a single DB take 4 sets to find your heaviest weight for 15m
Work to a heavy single. Remember “heavy single” means finish on a successful lift not a fail
Lx ball in rear delt/scap 2-3mins /side
Air bike foam roller wars (foam roller on box)
You against your partner! Best of 3 rounds
5 Rounds
Run 400m
30 abmat sit ups
15 deadlifts (80/55)
Rest 60sec
Run must be done together. Sit ups and deads must be synchronised
No time cap, just get it done
5 Rounds
Run 400m
30 abmat sit ups
15 deadlifts (80/55)
Rest 60sec
Run must be done together. Sit ups and deads must be synchronised
No time cap, just get it done
Banded hammy stretch 2mins /side
Banded front rack stretch 90sec/side
–then–
3 Rounds: 5 hang muscle clean, 5 front squat, 10/15/20sec air bike sprint
45 hang power cleans (60/40)
60 pull ups
75/60 cal air bike
12min cap
Scale weight and pull ups as needed to get the work done.
Barbell smash forearms 90sec /side
Accum 2mins in down dog
3 rounds
10/10 RFESS
10 heavy banded good mornings
30sec pillar
Aim to match back squat 5s from Tues 31/10
Couch stretch V2.0 2mins /side
Lx ball pec smash 90sec /side
