3 rounds: 10 beat swing, 5 roll over to v-sit, 20sec saddle of last v-sit
OPEN PREP
21-18-15-12-9-6-3
T2B
DB power cleans (22.5/15)
No time cap, get it done
Banded delt hell
3 rounds: 10-15 banded pull aparts, 10-15 banded front raise, 10-15 banded strict press
3 rounds: 30m high knees, 30m butt kicks, 10 goblet squats
5 x 20sec hollow hold, 40sec rest
30mins
Run 400m
30/24 cal air bike
30 wall balls (9/6)
Jog 600m
–then–
3 rounds: 5 SLOW wall squats, 5/5 single leg deads (seesaw style or empty bar) 5 roll over to v-sit
70-75-80-85-90%
Death by
Box jump Over (60/50)
Bar facing burpee
Death by is 1 rep in the first min, 2 reps in the second min, etc..
Score is you last completed round + the reps in the round you do not finish/”die”
Saddle 2mins
Left saddle 2mins
Right saddle 2mins
Tabata double unders OR 4mins double under practice
–then–
5mins AMRAP: 10 hang snatch*, 10 banded good mornings, 10 banded pull apart
*muscle snatch 1st rnd, power snatch 2nd rnd, full snatch 3rd rnd
5mins
5 hang power snatch (50/35)
2 rope climbs
3mins
150 double unders
Time remaining: max T2B
1min max cals air bike
This will be on a running clock with no rest between AMRAPS 1, 2 & 3
10mins handstand or HS walking practice/fun
3 rounds or ROWLING. Land as close to 100 as possible. Over/under = no. of inchworm to burpee
–then–
EMOM 5mins
10sec beat swing + 3 thrusters (increase weight each round)
All working sets are to be with 10% of each other
Run 800m
30 DB thrusters (22.5/15)
30 pull ups
Lx ball mash glute med./outer hip 2mins /side
3 rounds: 30sec single skips, 10 banded good mornings, 30sec beat swing
3 rounds
100 double unders
20 C2B pull ups
20 abmat sit ups
Foam roll calves and lats
Mobility
Couch stretch 2min /side
Barbell front rack raise 3 x 30sec
–then–
EMOM 10min
1. Easy bike, row, skip 45 sec
2. 1 power clean + 1 front squat + 1 squat clean (increase weight each round)
15 squat cleans (50/35)
12 squat cleans (60/42.5)
9 squat cleans (70/50)
6 squat cleans (80/55)
3 squat cleans (90/60)
Goal <12mins
Easy ride/row/walk till clocks hits 20mins
Foam roll quads/glutes 4mins
3 Rounds: 10 SLOW foam rolls on T-spine, 7 pass thru, 7 pvc OHS, 7/7 steps banded monster walk L/R, 7 goblet squats
10mins to work up to a heavy single. Then start the above rep scheme, lifting every 3mins.
Record all working sets in comments
3 rounds
Lx ball scap smash 60sec /side
10 x 0-45-90 shoulder raises
