Warm up(20)
3rds
20 heels to rear
10 knee grab
20 jax
10 alternating samson

CORWRK(16)
:35 on :25 off(complete four rounds-core circuit)
high plank
flutter kicks
low plank
russian twist

Finisher
:30 pigeon
1:00 cobra stretch

• Strength: This shorter EMOM should open your hips up and warm up the legs and the core in preparation for the WOD.
• Metcon: Our WOD today should leave you with a good sweat but not be overly taxing on any one muscle group. Breathe, move and give your body some help recovering from the previous two days of training.
• Equipment: Medium weight.

B) WARMUP
4 Rounds:
2 Spider Man Lunge
4 Scorpion Stretches
6 Arms Overhead Squats
8 Wall Slides

C) EMOM 8
Min 1: 40s Lateral Lunges
Min 2: 30s Goblet Wall Sit w. Pulses

D) AMRAP 20
300 Meter Run
20 Russian Twists total
5 KB Windmills each

• Alternatives for Run 300 Row 75 Double Unders 75 High Knees or Penguin Taps 80 KB March

E) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION
B) WARMUP
As above

C) EMOM 8
As above

D) AMRAP 20
As above but with 5-10/side Tall Kneeling Windmills without weight. Go slow

E) LIZARD POSE
As above

Interval training
Pick one: Row, Bike or Run

Row 500m
Rest 1 min
X 8

Run 400m
Rest 1 min
X8

Bike 25/20 cal
Rest 1 min
X8

• only do one cardio option not all.

• Effort @ 75-80% of max effort.

Cool down
2 rounds
0:30 pigeon stretch right side
0:30 pigeon stretch left side
0:30 Sampson stretch left
0:30 Sampson stretch right
1:00 saddle stretch

10 Minutes easy - bike, row, walk, sledpull.
+
- World's Greatest Stretch x 5 reps each side
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

“Holleyman”: 30 Rounds For Time

Rx
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (102/48 kg)

Scaled
5 Wall Ball Shots (20/14 lb)
3 Pike Pushups
1 Power Clean (60/30 kg)

Eazy
5 Wall Ball Shots (14/10 lb)
3 Pushups
1 Power Clean (40/20 kg)

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: We're challenging the shoulder in two different planes of motion, and breaking it up with a run in between. Don't push the pace today.
- Equipment: Medium weight, light weight, medium band, bench/chair

B) WARMUP
4 Rounds:
8 Plank Waves total:
6 Scapular Push-ups
4 Scorpion Stretches total

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

D) 3 ROUNDS FOR TIME
8 Strict Handstand Push-ups
200 Meter Run
4 Wall Walks
200 Meter Run
– Goal: Nasal breathing, challenging pace.
- Alternatives to Run
200 Meter Row
50 Double Unders
60 High Knees or Penguin Taps
60 KB March Total

E) WORLDS 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 PUSHUP
4 x 8-12 3s up 3s down. Rest 60s.
- Use incline angle if needed
C3) TABLE ROW
4 x 8-12 each. Rest 60s.

D) 3 ROUNDS FOR TIME
As above, scale with pike push-ups

E) WORLDS GREATEST STRETCH
As above.

Strength (load)

Overhead squats, 5 sets of 4.
2:30 send-off.

Score: total KG lifted.

Metcon (time)

100 Wallball shots for time.

Timecap: 5 minutes.

MAYFLY "Aweful Annie"

100-80-60-40-20
50-40-30-20-10
10-8-6-4-2
Double Under
Abmat sit up
Power Clean@70/47kg

Timecap: 20 mins