500m row

Then 3 rounds:

• 10 hanging Shoulder Shrug + 10 Scapula Push-Up
• 5 Muscle Snatch + 5 Behind the Neck Press + 5 OHS

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Banded Rack Mobility

AMRAP 8 ́

• 500m Bike
• 5 KB Suitcase Deadlift + 5 KB Row + 5 KB Snatch (L+R) 5+5 Cossack Squat
• 5 Inchworm Push-Up

2 rounds:

• 30 DU/SU
• 10 DB Deadlift (2x light DB) 10 DB Press
• 10 DB Front Squat
• 10 Shoulder Taps
• 5 Strict Pull-Up

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Overhead Wall Flow

WEIGHTLIFTING

Snatch Wave, lift every 75-90sec. Touch and go reps.

4 rounds:

• 1) 3 Power Snatch @ 64-68%
• 2) 1 Power Snatch + 1 Squat Snatch @ 74-78%
• 3) 1 Squat Snatch @ 84-88%

Target: solid lifts, no misses. You can add load round by round if wanted or go with the same loading all rounds.

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STRENGTH

3 rounds, rest as needed between: - 1) 10 Reverse Lunge (5+5) - 2) 8-12 DB Bench Press or Barbell Bench Press - 3) 8-12 Seal Row

RIR 2-3 in each set.

Target: this is strength training so remember to rest between the sets and use loadings you have 2-3 reps in the tank, not all out but heavy enough to give you the intended stimulus.

With reverse lunges, you can start with 40-45% of your 1RM Back Squat. ***

CORE (optional)

1-3 rounds, go by feel: - 1) 10-20 KB Drag in top of Push-Up - 2) 10 Leg Lift + 10 Upper Body Lift + 10 V-Up

RPE 3-4, move well.

CONDITIONING

“Mix and Match”

• 400m Run
• 3 rounds of “KB DT”
• 1 round of “Cindy”
• 400m Run
• 2 rounds of “KB DT”
• 2 rounds of “Cindy”
• 400m Run
• 1 round of KB DT

3 rounds of “Cindy”

RPE 4-5. This is our most intense metcon of the week. Push the runs and split the reps with the “KB DT” smart (11+1 deadlift, 8+1 hang clean and 6 jerks unbroken)

Target: sub 20min. Choose a load and rep scheme that you can keep moving.

Rxd and Masters: 2x16/12kg Advanced: 2x24/16kg

Tailoring Options:

400m Run→ 300m run

Decrease loading

“KB DT” → use a rep scheme of 9+6+3 “Cindy” → use a rep scheme of 4+8+12

Round of “KB DT” is: 12 double KB Deadlift + 9 double KB Hang Power Clean + 6 double KB Jerk

Round of “Cindy” is: 5 Pull-Up + 10 Push-Up + 15 Air Squat ***

ACCESSORY (optional)

2-3 rounds go by feel and rest as needed between - 1) 20m + 20m Single Arm KB Overhead Carry - 2)10-15 GHD Hip Extension or Good Morning

RPE 3 to 4

Choose a loading for the KB overhead walk that is challenging but you can maintain a solid form.

CONDITIONING

EMOM x12: Thrusters

3min: 7 reps 3min: 5 reps 3min: 3 reps 3min: 7 reps

Target: 3min with the same loading. Add load to each segment, triples can feel very heavy. Last 3 minutes with the starting load. Bar from the ground.

For example: 7 reps @ 40kg, 5 reps @ 50kg, 3 reps @ 60kg, 7 reps @ 40kg ***

CONDITIONING

3 rounds for time:

• 30 DU
• 10 TTB
• 30 DU
• 10 Hang Power Clean

RPE 4. Target: sub 5min.

This is our most intense short workout of the week. Put the pedal to the medal and just keep pushing. Unbroken reps with only a short break between movements.

Rxd: 60/40kg Masters:50/35kg Advanced: 70/50kg

Tailoring Options: DU→ SU, TTB→ Hanging knee raise ***

ACCESSORY (optional)

2 superset:

• 1) 7+7+7 Barbell Biceps Curl
• 2) 7+7+7 Push-Up

First 7 reps from bottom to half way, then 7 reps from half way to top and finally 7 reps with full range of motion. Use elevation with the push-ups if needed (against a box)

Target: feel the burn!

CONDITIONING

8 rounds (32min total)

• 1min Shuttle Run (10m and back) 1min Ski
• 1min Bike
• 1min rest

Overall RPE 3 to 4.

Target: set a pace you can maintain throughout the entire workout. There is no additional rest between the movements.

2 rounds:

• 30sec + 30sec Couch Stretch 30sec Hang (bar/rings)

2 rounds:

• 5+5 Lying Shoulder Circles 2 Skin the Cat

Kangaroo Flow

2x Body Flow