Teams of 2
100 kcals on airbike
90 sit ups
80 shoulder to overheads
70 hang cleans
60 burpees
50 kcals on airbike
40 HSPU
30 front rack lunges (L+R=1 rep)
20 push ups
10 snatches

Time cap 35mins

5km wattbike
150 DU
3km wattbike
100 DU
1km wattbike
50 DU

3 min ski erg max cal

5 Rounds for time of 21-15-9:

5 Rounds for time of:

21 Burpee double Dumbell/Kettlebell Deadlifts (25/17.5 or 24/16)
21 Weight Plate overhead lunges (25/15)

15 Burpee double Dumbell/Kettlebell Deadlifts (22.5/17.5 or 24/16)
15 Weight Plate overhead lunges (25/15)

9 Burpee double Dumbell/Kettlebell Deadlifts (22.5/17.5 or 24/16)
9 Weight Plate overhead lunges (25/15)

Recovery 200m jog OR 100m walk between rounds

Scales/substitutes/adaptions

Burpees deadlifts: regular burpees (take out the DL); Burpee single kb/dB DL (sumo stance); Double KB/DB DL and depending on ability add a sit up/squat/push up

Burpees - several things we can do... talk to or message the coach before. Some Ideas include (but not limited too..) squat step up; rolling burpees; squat+weighted sit up;

Weight Plate Overhead Lunges:

Reverse lunges; unweighted lunges; goblet lunges; air squats; goblet squats;

Recovery walk/jog: shorten the distance; jog 100m/walk 100m (or substitute distance based on ability i.e. walk 100m/jog 100m; jog 50m walk 100m, etc...)

20 back rack lunges

1 Mile Run

36 Deadlift 95/65

36 Hang Power Clean

36 Push Press

36 Front Squat

36 Burpee

36 Box Jump 24/20

36 Knees to Elbows

36 Double Unders

My run killed me, cafs started to cramp at the start. Stopped 3 time to stretch. :( but take the good with the bad got my muscle-up today :). Did like 10 of them but none of them consecutively, thats next step.

BACK SQUAT

Fitness
3 x 5 LP

Start your linear progression light enough to add weight through 7 weeks.

Performance
75% x 5, 75% x Max Reps

Warm up, then perform one set of 5 at 75% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1-2 reps shy of failure.

Post loads to comments.
Exposure 1 of 8

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For Time:
500m Run

Then…

5 Rounds:
8 Goblet Squats
8 Strict Ring Dips

Then…

500m Run

The runs should take 2-3 minutes. Scale to 400m as needed. Choose a challenging load for the Squats. Scale the Ring Dips to Box Dips or perfect Push-Ups as needed. And, don’t sleep on these Goblet Squats! Stay braced and keep an upright torso while hitting a full range of motion on each rep.

Post time and Rx to comments.

Kipping Pull up practise 20min:
Hollow rock & Arch rock
Scapular Pull up
Shoulder blade push up
Kipping technigue

4 Rounds for time:
25x KB Swing (16/20kg)
20x KB Goblet squat (16/20kg)
15x Kipping Pull up

Tc: 15min

C.W.O.D

Suicide Sprints X 5 Shuttles

Coach Notes: Shuttles will be performed on the minute every 3 minutes 5 times.

F.O.D

For time perform:

10-9-8-7-6-5-4-3-2-1

Combo # 1
Thrusters 95/65
Combo # 2

C.W.O.D

Suicide Sprints X 5 Shuttles

Coach Notes: Shuttles will be performed on the minute every 3 minutes 5 times.

F.O.D

For time perform:

10-9-8-7-6-5-4-3-2-1

Combo # 1
Thrusters 95/65
Combo # 2