T-spine Mobility
Accumulate 50 cat cows and 30 round the worlds (15/15)
–then–
3 rounds
“Clean” Burgener warm up
Keep this light, focus is position
Foam roll T-spine and lats 4mins
3 Rounds: 10 ipsi/contra/4-way deadbugs, 15m waiters walk R/L, row/bike 45sec
10mins to accumulate 40 strict C2B pull ups
*Use bands, scale to supine bar rows as needed to get a minimum 8 rep sets
30 T2B
200m farmers carry (24/16)
20 T2B
200m farmers carry
10 T2B
200m farmers carry
Accumulate 50 banded pull aparts & 50 pass throughs
Row 10 cal, 10m Spiderman, Bike 7 cals, 10 Kang Squat, 10 reverse grip strict press
All 3 sets at a challenging weight
1000m row
50 air squats
50 KB swings
50 good mornings (20/15)
Run 800m
Choose which ever you need more:
Banded hammy stretch 2mins /side
Pigeon stretch 2mins /side
Banded Front Rack Stretch 90sec/side
Deep Squat Hold 2min
–then–
EMOM 8min
1: Burgener warm up + 3 OHS
2: 30 singles + 10 double unders
10-9-8-7-6-5-4-3-2-1
Synchro squat snatch (42.5/30)
x3 double unders
Foam roll calves 2mins /side
11 rounds
29m shuttle
10 burpees
10 butterfly sit ups
10 thrusters (20/15)
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http://www.defence.gov.au/vale/CplBirt/
https://australianherogames.com/hero-wod/hero-wod-ashley-burt/#
25min cap
30 pass throughs
30sec front rack stretch
Foam roll glutes/hip 90sec /side
–then–
3 Rounds: 10/10 single leg DB deadlift, 15 sec hollow hold, 15sec beat swing, 5-10 shoulder tap + K2E
–then–
EMOM x 5
3 hang power cleans (increasing weight)
3 rounds
Run 400m
50 air squats
7 hang power cleans (70/45)
Easy AMRAP 8min
5+5 DB push press + windmill /arm, 5/5 high lateral box step up, 30 double unders or singles
10-8-6-4-2
HSPU or Hand Release Push Up
*Make sure you rest long enough to get each rep scheme UNBROKEN
15-12-9
C2B pull up
Alt. DB snatch /arm (22.5/15)
Burpee box jump over (60/50)
12min cap
3 Way Hip Strech x 3 /side
–then–
Row/bike 90sec, 10/10 single leg hip rocks, 10m Spiderman crawl, row/bike 90sec, 10 wall squat, 10/10 TGU sit ups (16/12)
Aim to go slightly heavier (2.5-5kg) then last Wednesday
1st working set to be 75% and aim to build weight to a heavy 3 for the day
