MVMT PREP
Roll inner & outer upper Quads
Inchworm + Scap PU + PU + Frog Jump to stand
Quad Fire hydrant circles X 10/
Beast Torsion & 2-point Beast practice
Beast Underswitches
Crab Reach X4 / Non-alternating
Scap Pull Up w/ 10s hold X 2

BENCH MARKING
MAX ISO CTB CHIN UP HANG (1 mins)
MAX side plank, top foot & arm elevated 1 min / (2 min)
5 mins

STRENGTH 1 - WK 5 - LAST WEEK
** Burn outs are to be kept light lbs & rep range high, quality reps ppl **
get weights heavier than WK 1 for each major lift

BB SUMO SQ 4 X 15
ALT DBL KB DEADSTOP ROW 4 X 15/
AB Roll Out 4 X 10 - 12
3:40 X 4

(18mins)

ABS ON ARMS ON ABS ON ARMS
30s ON : 12s OFF 2X for each exercise
Set up 1 mat, 2 DB (LGHT12 lbs - HVY 25lbs)
1) Flutters
2) Plank Walk out
3) Hollow Snaps
4) Plank Up Downs
5) ALT Side V-Snaps
6) CC SQ Jumps
7) SL Bicep Curl (R / L)
8) Conditioning PU
9) Hollow rocks DB extended OH
10) Mountain climbers

(17mins - 3 mins explain & set up)

“Village People” Part #1
In a 5:00 Window…
50/35 Calorie Row Buy-In
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/80)
Rest 5:00
“Village People” Part #2
In a 5:00 Window…
35/25 Calorie Row Buy-In
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)
Rest 5:00
“Village People” Part #3
In a 5:00 Window…
20/15 Calorie Row Buy-In
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/110)

Snatch balance x 3 x 3 rounds
Squat snatch x 3 (high hang, hang and above knee) x 8 rounds
OHS x 6 x 3 rounds (slowly down, fast up!)
Weighted sit up pyramid 2 x(7 + 7 + 7) x 2

Grab three friends, work as a team, I go you go:

126cal row
126 pull up
126 thruster 42kg
126cal assault bike
126 wallball 30lbs
126 ghd sit up
126 c&j 42kg
126m medball carry + over the shoulder 70kg
126 burbee

“Freedom Trail”
AMRAP 3:00
21 Calorie Row
21 Lateral Burpees over the Rower
Max Thrusters 35/25kg
Rest 3:00
“Freedom Trail”
AMRAP 3:00
18 Calorie Row
18 Lateral Burpees over the Rower
Max Thrusters 42,5/30kg
Rest 3:00
“Freedom Trail”
AMRAP 3:00
15 Calorie Row
15 Lateral Burpees over the Rower
Max Thrusters 55/37,5kg
Rest 3:00
“Freedom Trail”
AMRAP 3:00
12 Calorie Row
12 Lateral Burpees over the Rower
Max Thrusters 60/42,5kg

Start up(14)
stretch 4 mins

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

3rds
8 decline push ups
8 bent over row
10 v-ups

Metcon/Metcon-comp(16)
tabata 20 sec work/10 sec rest x8rds
rope slam
sit up/ghdsu
db pp
jing jang

strict/bench(15)
6x2

Finisher
stretch and roll errrrthang
100 abs of choice

FOR TIME

For the burbee box step ups, stand up with a pair of 15kg dumbells in your hands and lay down flat face down (bottom of pushup), step back up and step up on the box (stand all the way up) and step down again - That is 1 rep. - use a 20" box

• 1000m row
• 50 T2B
• 25 Burbee box step ups w. dumbells
• 40 T2B
• 20 Burbee box step ups w. dumbells
• 30 T2B
• 15 Burbee box step ups w. dumbells
• 20 T2B
• 10 Burbee box step ups w. dumbells
• 10 T2B
• 5 Burbee box step ups w. dumbells

Clean technique medicine ball
Clean pull + power clean x 2 (hang and floor) x 8
Front squat 4 x 6 (70-80 % 1 RM)
Plank tabata 8 min

Snatch (knee, hang, high hang) 2 pause x 2 x 6
Hang power snatch + power snatch + 2 x OHS x 6
Snatch high pull 4 x 6 (slowly)
Back squat x 50 (BW or 75 % BW)

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