Jaula
Extensiones
Abductores
Prensa
Prone Leg Curl
Nalga
Patada polea baja
Posicion de caballo con mancuerna
Costurera (calf raise)

Team of 2 - complete this circuit.
CURVE, SKI and Agility Ladder (One partner must always be doing one of these - pick a diff one every time you are tagged - while other works on exercise, tag out to switch spots after EVERY exercise. EACH must do everything for 16's, 14's etc) Tag outs will get quicker and quicker. (25 tag outs total in circuit) Rest when needed.
16-14-12-10-8 of;
TRX Single Foot Sprawl Total (switch foot halfway)
TRX Candlesticks
KB Snatch/side
Push-up with Single Arm High Reach (Total)
Side Plank Dumbbell Snatch Per Side (10-25lb)

Done Early? Partner Nordic Curls on Abmat and Partner Leg Throwdowns – Sets of 12
35-40min

Half way already, how has it gone so far? Let's do one set of deadlifts and test the max reps with bodyweight. The principle is the same as in the squats a week ago.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Metcon(13)
5-10-15-20
burpees to a plate
v-ups
single unders x3

Metcon-comp(13)
5-10-15-20
burpees to two
ghdsu
double unders x2

afterburner(4)
tabata mountain climbers

Finisher
2 min couch stretch per
25 band pull aparts
50 slow bikes

For time:
3 Rounds:
12 Deadlift-9 Hang Power Cleans-6 Shoulder to Overhead at weight 1

2 Rounds of:
12 Deadlift-9 Hang Power Cleans-6 Shoulder to Overhead at weight 2

1 Round of:
12 Deadlift-9 Hang Power Cleans-6 Shoulder to Overhead at weight 3

Athlete is responsible for adding weights to his/her own bar.

Time Cap: 9 min

M/W 35-39: 50-60-70/35-40-50kg
M/W 40-44: 50-60-70/35-40-50kg
M/W 45-49: 50-60-70/35-40-50kg
M/W 50-54: 40-50-60/30-35-40kg
M/W 55-59: 40-50-60/30-35-40kg
M 60+: 40-45-50kg

For time
400 m run
21-15-9
MB thrusters 20/14-pull ups- box jumps
400 m run
15-12-9
Calorie row-push ups-WB 20/14
400 m run
12-9-6
Ring dips- weighted sit ups 15 lb plate- reverse burpee tuck jump
400 m run

1

5xKB Swing
Farmers Carry
Leopard Crawl
*add 5 kb swing every round

2

DB Squat Clean
Bench Hops
1/2-2/4-3/6-4/8...

3

Curve Max SPEED
Battle Rope Slam x50
4 rounds then rest

4

DB BOR
DB Rolling Press
30-20-10-10-10

8 mins/station
1.5min rest between

Roller hip flexors, pin extend quad
Inchworms with cobra-downward dog at bottom
Shin box + back leg external rotations
Crab reaches
Side kick thrus
Torsion control
Best hold (20:10x3)

SOD :
Pigeon + calves

Foam roll glutes, quads, hip flexors
Cossack squats- external hip rotation- calf stretch
Hip openers
Cat/cow
Banded glute bridge (hold for 4sec)
Banded monster walks
Banded Squats
Scap push-up/pull-up
arm circles

SOD: pigeon stretch

A:
5x Super slow Snatch DL .
Lätt vikt. Paus 1sek 10 cm från marken, under knän,över knän, mitten på låret, slut positionen
+
16min emom: 1 Power snatch, 1 Snatch push Press, 1 snatch balance
B:
Öva OHS 15min
+
From 0:00-3:00, perform 2 rounds of:
10 OHS 42/30kg/goblet squats
10 CTB/pull ups/ring rows
From 3:00-6:00, perform 2 rounds of:
12 OHS 42/30kg
12 CTB
From 6:00-9:00, perform 2 rounds of:
14 OHS 42/30kg
14 CTB
From 9:00-12:00, perform 2 rounds of:
16 OHS 42/30kg
16 CTB