MOBILITY/ACTIVE RECOVERY/TECHNIQUE

135 min

Skill: BMU practice for 20 min

2.SPP (Conditioning)
A. 5 rounds, each for time
15 cal Assault bike
12 deadlifts @ 70/47.5kg (155/105lbs) > 35 kg
9 hang squat cleans
6 push jerks
3 ring muscle ups > 2 bar muscle ups
Start a new round every 5 minutes > 6 minutes
Score. Your fastest + slowest round times (e.g. 2:40 + 3:00 = 5:40)
Result: 4:26 + 4:39

1.Strength

B. Alternate between B1 and B2 for 4 rounds
B1. Bench press – 10-8-6-4 @ AHAFA (as heavy as form allows), rest 1 – 2 minutes before B2
35 40 42,5 47,5 kg
B2. Single arm DB row – 12 reps / side @ AHAFA, rest 2 minutes before B1.
35 35 35 35 lbs

C. Additional: strict ring MU practice for 20 min

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

135 min

Skill: HSW practice for 15 min

1.Strength
A. Back rack walking lunge – 3 x 10/side @ AHAFA (as heavy as form allows), rest 2 – 3 minutes between sets
50 50 50 kg

B. Alternate between B1 and B2 (1 set of each for 4 rounds)
B1. Strict press, rest 1 minute before B2
3 x 6 @ 78-82%
1 x AMAP (As Many As Possible) @ 78-82% / last set 11 reps
B2. Barbell bent over row @ AHAFA, rest 2 – 3 minutes before B1
1 x 10 40
1 x 8 42,5
1 x 6 45
1 x 8 45 kg

C. Rotate through C1, C2 and C3 (1 set of each for 3 rounds)
C1. Single leg DL – 3 x 10/side @ AHAFA, rest 30 seconds before C2
16 16 20 kg
C2. Strict toes to bar – 3 x AMAP, rest 1 minute before C3. 12 12 12
C3. DB incline bench press – 3 x 12 @ AHAFA, rest 90 seconds before C1
25 20 20 lbs

1. Conditioning A. Alternate A1 and A2 for a total of 4 intervals (A1+A2+A1+A2)

A1. 5 rounds on Assault bike OR rower of:
30s @ RPE 4
20s @ RPE 6
10s @ RPE 9
RPE 4 = “moderate”
RPE 6 = “Moderately hard”
RPE 9 = “Very, very hard”
Total calories: 51 48 cal

REST 2 Minutes before A2

A2. 5 minute AMRAP of:
12 DB snatches, alternating @ 22.5/15kg (50/35lbs)
8 burpee box jump overs, 24/20″
4 bar muscle ups > 6 C2B
Results: 1 + 5 C2B 1 + 3 C2B

REST 2 minutes before repeating A1

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow

W/U – 800m Run
Hot Potato Wall Balls + Burpees

Back Squat –
5x45% 35 lb
5x45% 65 lb
5x75% 85 lb
5x85% 95 lb
3-5x90% 105 lb (3 rep)
3-5x90% 115 lb (3 rep)

WOD
17Min AMRAP
2 Rope Climbs
50m Sprint
2 Squat Cleans 75% (65 lb)
50m Sprint

7+1 rope (3/4 up 2nd climb)

• 1-1-1-2-2-2-2 of:
BB Bench Press (0:01 pause)
1 @ 8 RPE (-5% Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
95% of 1 @ 8 RPE 2-2-2-2 reps
Pause @ on chest

5x20-30sec Partner spotted hand balancing
+
Split jerk 5x3 @ light to moderate weight
OHS 5x3 @ 65%
+
3 rounds: 30 sec on/30sec off
1: Isometric double kb front rack hold wall sit
2: Isometric pull up hold top position
3: Isometric Sorenson hold
4: Isometric Ring dip bottom hold
5: Hollow hold

Split jerk 8x1 @ 85-90%
+
3 rounds:
1x Inchworm complex
(each rep: 5 push-ups, 10 scapula push-ups, 10 sec extended plank hold
60 sec Hand stand hold (back 2 wall)
+
TGU 5x3/ each arm

Practicing for 10 minutes

Alternate between A, B and C.
Members should aim to finish each interval in 2 minutes or under.

Every 3 mins for 36 mins, alternating between:
A: Row, 500/400m
B: Bike, 1000/900 m or Ski 500m/400m
C: 10 Devil Press, 2x15/10 kg + 20 Alternating Dumbbell Box Step Overs, 2x15/10 kg (single dumbbell)

Gymnastic skill:
partner spotted hand stand 5x30 sec
Reverse planche 3x5
(back to wall, hands approx 0.5m away from wall. Shoulders back over hands & use core, shoulders & fingers to pull body to vertical.

Kick up 2 handstand x20
+
C&J 8x1 @ 80-85%
Front squat 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%xAMRAP
+
For time (optional, skala vikten på thrusters om du är trött I benen)
30 Thrusters 42/30
3 rope climbs
20 thrusters
2 rope climbs
10 thrusters
1 rope climbs