Warm Up

“Roxanne”

Mobility

Hip Capsule Internal Rotation
Bilateral Shoulder Flexion

Skill

Clean And Jerk ---- (55#)
(use this time to find working weight)

WOD

10min AMRAP
Up Ladder by 3

Clean & Jerk (135, 95#) ---- (45#)
Toes to Bar/Knees To Elbow ---- (K2E)

3,3 / 6,6 / 9,9 / 12,12 / 15,15/ 18,18…

Warm Up

400m Run
20 Air Squats
20 Push Ups
200m Run
20 Mountain Climbers
20 Split Jumps
100m Run
20 Pass Throughs
20 Halos

Mobility

Posterior Chain Smash and Floss
Front Rack MOB

Strength

5 x 5

Curtis P ---- (60#)

WOD

4 rounds of:
15 Pull-ups ---- (YELLOW BAND)
20 Kettlebell Swings (55, 35#) ---- (25#)
25 Wall Balls (20, 14#) ---- (11-12#)

150 min

1.Own skill
A. HSW practice for 10 min
B. Butterfly pull up practice for 20 min
- Progressions
- Attempts
C. BMU practice for 10 min
- 2 2 2 1 = 7 reps

HARD ROUTINE

2.Weightlifting
A. E2MOM for 20 min: Power clean + front squat + jerk

3.Conditioning
A. EMOM21:
1) 20 alt. DB snatches @ 35 lbs > 18 reps
2) 10 walking lunges w/KB's 24 kg > 20 kg
3) 10 box facing burpee box jump overs
HR 172/188

4.Accessory
A. 3 rounds:
- 10 wide pull ring rows
- 8 + 8 bicep curls 20 lbs
- 8 + 8 side lateral raises 10 lbs

Maastaveto
6x10

Warm Up

3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Then

2 Rounds
10 Leg Swings (each leg)
10 Lateral Leg Swings
10 Jumping Jacks
10 Seal Jacks

Mobility

Barbell Gymnastics

Strength

15min To Establish A 1RM DEADLIFT ---- (180#)

WOD

12min AMRAP

6 Hand Stand Push Ups --- (HAND RAISE PUSH UPS)
9 Wall Ball Sit ups ---- (GREEN BALL - 13-14#)
12 One Arm KBS (6 each arm) ----- (15# DUMBBELL)

20 min AMRAP
10 KB Swings (55)
15 Air Squats
200m Row

6+6 Db Hang clean & jerk (22.5kg)
9 C2B
12 cal Row

Total workouts of the week x 7, 14 hours

Metcon: ke, pe
Aer: ma, to 30+60 min = 90 min
Squat: 3290 kg
Rehab: ti, la

Gymnastics:
C2B 70
Pull up -
T2B 50
HSPU 50

MU ma, ke, pe 13
BMU ma, ti, pe 32
Bfly -
HSW ma, ti, ke, pe

Sleep 4/7, avg. 23:00

Burpee - tech

KB-swing - tech

dip - Level Method testing

pullup - Level Method testing

Warm Up

2 Sets of 10 yards with 10 Yards sprint of:
High Knees
A-Skip
Knee Hugs
Quad Pulls
Side Lunge
Spider Walk
Sink Bugs
Broad Jump
Power Skip

Mobility

T-Spine
Anterior Compartment Smash

Movement Prep

Thruster

Use This Time To Find Working Weight/Warm Up

WOD ---- (15:59)

21 Thrusters (115, 75#) ---- (50#)
800m Run
15 Thrusters
400m Run
9 Thrusters
200m Run