2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rock, alternating

Every 5min x5

400m run
30 crossover
15 ghd sit ups

• viel juostaan pikkusen 🤭
• tatsii crossovereihin

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB Clean and split jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..

For Time
N 400m / M 500m Row
10 Goblet squat (w/ dumbbell)
20 Dumbbell snatch (alternating)
30 Wall-ball
2 Rope climb (3.6m)
30 Wall-ball
20 Dumbbell snatch
10 Goblet squat
N 400m / M 500m Row
Time cap: 14 min

Rope climb
40-49: 1 Seated start + 1 Legless Rope climb
50-59: 1 Legless + 1 Rope climb
60+:
2 Rope climb
Goblet squat + DB snatch
40-59: N 15kg / M 22.5kg Dumbbell
60+:
N 10kg / M 15kg Dumbbell
Wall-ball
40-59: N 6g + 275cm / M 9kg + 305cm
60+;
N 3kg + 275cm / M 6kg + 305cm

For Time,
3 Rounds:
1 Wall walk
9 Box jump over (N 50cm / M 60cm)
15 Toes to bar

2 Rounds:
2 Wall walk
12 Box jump over (N 50cm / M 60cm)
12 Chest to bar pull-up

1 Round:
3 Wall walk
15 Box jump over (N 50cm / M 60cm)
9 Bar muscle-up

Time cap: 15 min

Week 1/16: Inverted Juggernaut Method

Back squat

• 9 set of 5 reps at 60% NT1RM
• 1 set of 5+ reps at 60% NT1RM (not to failure)

Week 1/16: Inverted Juggernaut Method

Bench Press

• 9 set of 5 reps at 60% NT1RM
• 1 set of 5+ reps at 60% NT1RM (not to failure)

A, Strength: 4 sets
-Mixed Rack DB Split Squat x 6/6 (front rack+farmer)
Rest 60 sec
-Sliding Leg Curls x10-15
Rest 60 sec
-Banded Hip Adduction in Supine x 10-15 / leg
Rest 60 sec

B, In Teams of 2 (Relay style)
6x 2:00 mins for max rep / 1:00 rest btw

-Sled / Sled Drag (sprint / @light)
-Barbell Back Rack Lunge + 10 m Carry (front Rack)
-Bike (:20-30 sec sprint / person)

3 rounds

1 min ski
:15 transition
:30 Bar Muscle Up
:15 transition

1 min row
:15 transition
:30 C2B pull-up
:15 transition

1 min bike
:15 transition
:30 Haging L-raise
:transition

10 min AMRAP
3 rope climb
10 DL ~85kg
20 box step ups *unweighted