EMOM 8min

1. 15cal row
2. 15 wall ball

5, 10, 10, 10, 10 toistoa

A) NOTES
- Strength: Our superset today is a Crush Press, some direct Shoulder work, and a Hammer curl with Iso Hold. Focus on strong isometric contractions for both the Hammer Curl and the Crush Press.
- Metcon: The Renegade Rows and Wall Walks will blast your shoulders, try to shake them out and recover as much as possible during the run.
- Equipment: Medium & light weight, medium band.

B) WARMUP
AMRAP 6:
4 Plank Waves
4 Upward to Downward Facing Dog + Toe Touch
4 Scorpions total

C1) KETTLEBELL GLUTE BRIDGE CRUSH PRESS
4 x 12-15 3s up 3s down. Rest 60s.
C2) BAND SUPINATED FRONT RAISE
4 x 12-15 each. Rest 60s.
C3) HAMMER CURL W. ISO HOLD
4 x 8-12 each. Rest 60s.

D) 4 ROUNDS FOR TIME
10 Renegade Rows each
5 Wall Walks
200 Meter Run
Rest 60s.
– Goal: Sustainable pace. Breathing in and out through the nose if possible.

E) WORLD'S GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) DIAMOND PUSH-UP
4 x 8-10 3s up 3s down. Rest 60s.
C2) INCHWORM TO HOLLOW HOLD
4 x 3 reps with :10 hold each. Rest 60s.
C3) TABLE ROW
4 x 8-12. Rest 60s.

D) 4 ROUNDS FOR QUALITY
10/side Salsa Plank
5 Wall Walks
200 Meter Run / 1:00 Jump Jacks
Rest 60s.
– Goal: Sustainable pace. Breathing in and out through the nose if possible.

E) WORLD'S GREATEST STRETCH
As above

27/21/15 for time

• Row cals
• Wallballs
• T2b

105 min
Warm up for 15 min

1.Strength
A. Dips
- 4x6

B. Bench press
- 4x8x40 kg

C. 4 sets:
10 incline DB bench press - 8 kg
6 incline bicep curls - 8 kg

D. 4 sets:
12 side lateral raise - 4 kg
12 barbell bicep curls - 13 kg

E. 4 sets:
10 shoulder face pull - 15 kg
12 bent arm lateral raise - 3 kg

F. 4 sets:
8 triceps - 15 kg
10 biceps - 8 kg

2.Metcon
EMOM20:
1) 10 push ups + 20 stepping lunges
2) 10 v-ups + 15 tuck ups
3) 50 DU
4) 20 russian twists with KB

1.) No feet No hook snatch 5x3
2.) Power snatch +ohs 6×1+3
3.) Snatc high pull 5×3
4.) Back squat w/1rep paused@low + box jump 6×3+1

5 rounds for time:

20 cal row
10 dl (@ 50-60% of max)

VX7A

For Time:
30/24 Calorie Assault Bike
30 Power Cleans (115/85)
30/24 Calorie Assault Bike
30 Front Squats (115/85)
30/24 Calorie Assault Bike
30 Squat Cleans (115/85)

• Work in 2 Minutes On + 1 Minute Off
• Athletes Pick Up Where They Left Off in the Chipper
• Score is Completion Time, Including Rest Time
• 8 Round (24:00) Cap

Home Gym
For Time
60 Line Hops (60DU/90SU)
50 Double DB Power Cleans
60 Line Hops(60DU/90SU)
50 Double DB Front Squats
60 Line Hops(60DU/90SU)
50 Hang Squat Cleans

A,
Front Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
2 rounds for time of:
15 Clean & Jerks@61/43kg
30 Bar Facing Burpees

Goal: Sub 12 minutes

C,
3 rounds for quality of:
Single Arm Farmer Carry, pick load, R 15m
10 R Single Arm Weighted Sit-ups, pick load
Single Arm Farmer Carry, pick load, L 15m
10 L Single Arm Weighted Sit-ups, pick load

5 round
Amrap 3
12 single dumbell box step up 24kg
8 burpees box jump over 60cm
Max calorie bike erg