MVMT PREP
Foam roll quads, hip flexors, lats
Lizard stretch TSpine opener
Dynamic across floor warm up.

(10)

The Short Burst
1 min Pull Ups (If more assistance needed than single green band, switch to TRX rows)
1 min Rest
2 min Push Ups
1 Min Rest
3 min Squats
1min Rest
4 min sit ups + hollow rocks + V-ups (switch as much as you want)
(13min)
----------------- 3min Recovery/switch over time -----------------
The Long Haul
3 Min Max meters Row
1 Min rest
3min Max meters Ski
1min Rest
3min max Curve (convert miles to meters
1min rest
1min Plank (everybody in long haul together at end)
(13 min)

Trainer Notes: 2 separate groups. Half the class starts on The Short Burst, other half on The Long Haul. F1 Running Clock; calculate time for Short burst, have long haul watch own time.
SCORE:
- Short Burst: Total Number of Reps
- Long haul: Total Number of Meters
SCORE IS METERS + REPS

(35)

End of class challenge
Max OH plate hold RX: 25# F / 45# M
Once you fail... max wall sit
Once you fail max plank.

(5)

Technique +
Find heavy 3 of the day

For time:

10-8-6-4-2
Shoulder to Overhead 50/30kg

2-4-6-8-10
Hang Clean 50/30kg

In Teams of 4: ( ideally 2 males + 2 females)

Mins 0-10: Find Snatch 1RM ( 2 bars allowed. Score is Total KG's)

Mins 10-20: 10 min AMRAP Thrusters ( 40/30 KG) 2 Athletes can work 2 rest. Score is total reps from both bars.

Mins 25-35: For Time: heavy partner "Randy" 40/30kg ( 75 snatches for time between each pair) post total time it takes for both pairs. 2 athletes work 2 rest!

Note: 3 part workout. Post scores in comments!

EMOM 10 minutes:
1-10 Pull Ups

Choose a rep number and version of the exercise you are comfortable with and can keep doing through the whole workout.

Advanced:
EMOM 12 minutes:
1-10 Bar Muscle Up or Chest to Bar Pull Ups

Bar muscle up only if without assistance.

3 x for time
30 abmat situps
30 hollow rocks
3 legless rope climbs

*scaling of legless rope climbs:

3 x as high as you can get. Aim to keep the height the same for each rep.

3 x 5 pull ups on the rope no legs attached (scale the amount down if needed)

3 x 9 rope descends

90 sekunnin välein 3 etukyykkyä kasvavalla painolla
Miehet: 60-70-80-90-100-105-110-115-120-125-130-135-140-145-150-155-160-165-170-175-180-185-190-195-200
Naiset: 40-45-50-55-60-62.5-65-67.5-70-72.5-75-77.5-80-82.5-85-87.5-90-92.5-95-97.5-100-102.5-105-107.5-110
2min tauko, jonka jälkeen osa 2

Komennolla 3-2-1 GO Urheilija aloittaa suorituksen. Kolmen minuutin aikana urheilijalla on viisi yritystä olla mahdollisimman pitkään käsinseisonnassa neliömetrin alueella. Neliön sisämitta tulee olla 1m x 1m.
Ajanotto alkaa, kun kädet koskettavat lattiaa ja se päättyy urheilijan ajautuessa ulos rajatulta alueelta tai muun kehonosan kuin kämmenten koskettaessa aluetta. Urheilija saa levätä yritysten välissä haluamansa verran. Lajissa lasketaan käsinseisonnan kumulatiivinen aika, ei yksittäistä s

EMOTM for 20min:
odd: 10 Box jump,
even: 6 STOH (50%1RM)

"Fight Gone Bad!"

Five rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Ring Skill practise according to skill level:
-Muscle-up
-Ring row
-Iron Cross
-Other skills