Warm up
60s on X 10
WGS
Int/Ext taps
Rev Lunge kick
Chest Stretch & Arm Circles
Groiners
Lat Lunges
Pile Push Up
Beast Wave & torsion taps
TRX Oblique Practice
Burpee
10 mins

CHEST & ABS
12 reps DB Bench Press
12 reps Penguin Fly
12/ TRX Oblique Ab Roll Out

SHOULDERS & GLUTES
12 BB Strict Press
12 KB DL/SWING
know your limit, Play within it

QUAD & CARDIO
50 Mini Band SQ Jumps
150m Row or 150m Ski
2 ppl start on machine, 2 ppl on Exercise
alt Ski & Row

8 mins CIRCUITS
2 min transitions

AS MANY ROUNDS AS POSSIBLE

Raakatyöntä niskasta saksiin 3x5

Raakarive + rive, puolesta reidestä

1+1@70 x 5

VAPU, 2sek pito päänpäällä

3x3@85

Dippi (työnnön %)

4@95
4@100
4@105

Back squats
10 Reps @ 70%
8 Reps @ 73%
6 Reps @ 77%
4 Reps @ 81%
2 Reps @ 86%
Rest 2:00 between sets.

Tipsy Tee Workout
15mins

BRO CIRCUIT-TREES

TREE ONE : PRYAMID (8 mins)

5 - 10 - 15 - 20 - 15 - 10 - 5
Super Bro Burpees (curl, Arnold, Press)

TREE TWO : COUNTDOWN (8 mins)
100 Jumping Pull Up
80/ Mountain Climber
60 Ab Mat Sit up
40 Squat Jump
20/ Rev Lunges
10 Push up

TREE THREE : Every Minute On The Minute (8mins)
Swing
Gob Squat
Chest Slam
Start at 8 reps, go up by ONE REP every minute. IF you can’t finish rep range, go down one and stay there.

1 min rest in between BRO

SUMO DEADLIFT
5-5-3-3-1-1-1

All sets should be heavy, ending with heavy singles.

Post loads to comments.

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5 Rounds for Time:
5 Burpees
7 Hang Power Snatches 50/35
5 Burpees

Rest 1 minute between rounds. Score fastest and slowest rounds.

Post time and Rx to comments.

PRESS
Performance
1-1-1

Fitness
3-3-3

Warm up and work up to a heavy single Press. We’re doing strict Presses today. No knees and no moving your feet! A little lay back is okay but don’t get crazy.

Post loads to comments.

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CFCH CHALLENGE CAPACITY TEST WOD: “JACKIE”
For Time:
1000m Row
50 Thrusters 45#
30 Pull-Ups

This classic benchmark should hurt a bit and is very much about how much you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters . NO BAILING THE EMPTY BARS! If you think you’ll bail, then set up a lighter bar with bumps on it. Resting the bar on your back is allowed. You should be able to complete at least 20 Thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Jumping or Ring Rows.

Post time and Rx to comments.

Skill: Olympic lifts

Wod: 21-15-9
Thrusters@40/30
Box jump overs@24"

Wod: this is a sprint Wod , we want all out effort aim to go unbroken and fast

The goal of this workout is to work on your plyometric power

Set up 5 box jump boxes in a row and do 5-8 rounds of box jump overs, where you immediately continue to set off to the next box, each time you land. Take a little break between sets

Add 3 more boxes to the row (8 in total) and do 3-5 rounds of box overs (no touching the box), where you immediately continue to set off over the next box, each time you land. Take a little break between sets

1a) Seated DB Cleans: 2 x 20. No rest.
1b) Banded Pull-apart: 2 x 60. Rest 60s.
2) Banded Lat Pulldowns: Accumulate 50-100 Reps.

30 Min E3MOM (ogni 3 min x 10 volte) of:
GHD Sit Ups 10 reps
Pull Ups 10/8 reps
Row 10 Kcal