MVMT PREP
Roll Quad/VMO/TFL
Bullet Proof Shoulders I/Y/W's
Hip Opener Int/Ext Rot
Shin Boxes & OCT progressions
Dowel Series Chest Openers
Dowel Figure 8's
Dowel OH press X 10 scap depression

10mins

ATH BENCH MARKING
set up Rower, Skier & Curve
2 Warm Up sets of 30s On:30s OFF/transition, You Go, I GO, go thru all Machines
Row - Ski - Run
Set 1 : 30s @ 60 - 70%
Set 2 : 30s @ 75 - 80%
6mins

Bench Marking
MAX WATT / SPEED in a 15s CAP
Clock Set for 6 X H1 :15s ON H2 :20s OFF, You Go, I GO format
Results is your MAX WATT for ROW/SKI & SPEED for CURVE
5mins

STRENGTH 3 - STAND UP - WK 5

DBL DB LAT STEP UP 4 X 15/
CHIN UP 4 X 15
Straight Arm Band Pull Downs 4 X 12 - 15
3:40 X 4
18 mins

LET'S GO TO THE SUPER-BURPEE!
....just kiddin'
Partners Share Equip & Space - but working solo :D
Grab a plate (25lbs & up), Jumping Pull Up station, PU assistance & pull bench away from wall

50 UP DOWN PLANK Entrance Fee (TOTAL REPS)

50 Plate OH REV Lunges
50 Plyo Push Ups
50 Jumping Pull Ups
50 Bench Hop Overs (hands on Benches)

50 UP DOWN PLANK Exit Fee

11mins

3 rounds
8 HLRs strict
4 wind shiled wipers
8 ring dips
4 l-pull ups
20 side squats (ass to grass literally)

Painonnostokisat!

Snatch 1 RM
Clean and jerk 1 RM

Overhead squat 6 x 3

Partner WOD

16 min AMRAP
250 m swim
50 DL 225/155
50 HRPU
50 alt pistol squats , scale option alt stationary lunges holding KB 53/35

2 min rest

10 min AMRAP
20 Partner MB toss over the rig 20/14
1 HS walk (room length) for each partner, OR scale option is 2 wheelbarrow trips ( room length x2 ) for each partner
20 T2B, scale 20 k290

• all reps / distances split evenly for both AMRAPS, only one person working at a time except where specified *score is total rounds + reps for both AMRAPs, so ONE score to log. Each 100 m on swim counts as 1rep if not completed all on last round.

MVMT PREP
3 min Free Foam Roll
Ankle / Hip traction
Hip waves
BW Low SQ Ankle MOB
Shin Boxes + OCT progressions
Dowel series opener
Dowel OV press
12 mins

We are NOT Alternating Legs 15 L/R

STRENGTH 3
3 45lbs plate contralateral DB Lateral Step Up 4 X 12/ (F 12lbs | M 15lbs)
Wide Grip Chin Up 4 X 15 (pregression shoulder width grip // pregression add band)
Paloff Press 4X 8/
3:20min X 4
18mins

TRX & MBALL
10 Medball Sprawl (slam from OH)
10 OV press
10 chest slam

20 TRX Mountains
20 TRX Knee ins
20 See Saw

P1 Completes 7 mins AMRAP on MBall Circuit
P2 Completes 7 mins AMRAP on TRX Circuit
2 min REST... and switch Circuit
MAX TOTAL COMBINED REPS

4 mins (explain & set up)
7 mins
2 mins REST
7 mins

20 mins

27-21-15-9-3
Power snatch 50/35kg
50-40-30-20-10
Box jump 24"/20"

AMRAP 9 min

6 Strict pull-ups
9 Fronts squats 60/42,5 kg

Start up(14)
stretch 4 mins

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

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Metcon/Metcon-comp(15)
21-15-9
thrusters 75/55-*95/65
dips/*ring dips
cal row

bench/strict(15)
work up to hvy

Finisher
stretch and roll any hotspots
60 second l hang

5 rounds for time of:

• 200-meter farmers carry
• 20 deficit push-ups, hands on dumbbells
• 10 push jerks

Use 60-lb. dumbbells for the farmers carry and push jerks.