Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

work up to 1rm back squat (20)

Metcon/Metcon-comp(12)
21-15-9
ohs 95/65-*115/75
pull up/*c2b

Finisher
2 min couch stretch
1 min chest opener
4 x:30 plank

BENCH PRESS

Strength Programme
1-1-1-1-1

Alternative Option
3-3-3-3-3

Warm up and establish a 1RM or 3RM for the day. All of your attempts should be heavy.

And, good news…no tempo. If you’ve been consistently benching for a while and feel comfortable testing a 1RM, then go that route. If not, then perform a heavy triple instead. Use spotters on all work sets. Remember that on strict upper body pressing movements, small increases in weight can make a big difference. Don’t be this guy.

Post loads to comments.

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30 Minutes Not for Rounds:
10 Max Effort Strokes on the C2 (score your highest calorie split)
200m Jog
10 Shoot Throughs

Use parallettes and /or boxes for the shoot throughs. Aim to keep moving the whole time. Push hard on the row and recover on the 270m jogs. Play around with Push-Ups and Dips on the shoot throughs.

Penkki 6x2xPenkkitreeni1:n rauta
Yhden käden punnerrus kahvakuulalla 4x6-10
Dippi 5 sarjaa "päätyyn asti", jos menee yli 20 toistoa, käytä lisäpainoa. Naiset ja raskastekoiset miehet voivat tehdä takadippiä.
Kohautukset 5x10-15 eli käytä raskaampaa painoa mitä normaalisti.
Hauiskääntö myötäotteella 50 toistoa

EMOM 30

6 HSPU
14 Pistols
4 MU
12 GHD
1 Bar complex (7C2B+5T2B)
1 Rope climb, legless, No Jump

After Emom

2 rounds Bridge + plank hold 90+90 s.

12min emom:
1: Weighted dislocates x8
2: V-outs in rings x5x5sec hold
3: Handstand shrugs x10
4: Alternating pistols x8
+
Back squat 5-5-5-5-5, build up to heavy 5rep max of today
+
3rft:
15 box jumps
15 pull ups

Gymnastic skill:
partner spotted hand stand 5x30 sec
Reverse planche 3x5
(back to wall, hands approx 0.5m away from wall. Shoulders back over hands & use core, shoulders & fingers to pull body to vertical.

Kick up 2 handstand x20
+
For time :
30 Thrusters 42/30
3 rope climbs
20 thrusters
2 rope climbs
10 thrusters
1 rope climbs

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)

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.