Rowing “Nancy”
5 rounds for time:
300m Row
15 OH squats

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

Turkish Get-Up
3 x 3/side

Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Walking Lunges with Farmer’s Carry (55/35 lbs)
100-Meter Farmer’s Carry (55/35 lbs)

3 Rounds:
800 Meter Run
50 Wallballs (20/14)
20 Single Dumbbell Devil Presses (50/35)

Kilos:
Wallballs – (9/6)
Dumbbell – (22.5/15)

Power Clean

A) Build up to days heavy 3RM (drop and go)

*E2MOM Till failure

B) 3 Rounds:

2min on/1min off:

• 15 Cal Echo
• Amrap PC @80% from 3RM

Competition Workout

3 Rounds For Time:

• 21 WB
• 15 High Box Jump
• 9 1-Arm Devils Press @50lbs

Optional Accessories

3-4x For Quality:

• 10-15 Lu Raise (2x Plate)
• 15-20 GHD Hip Ext
• 10/10 KB Gorilla Row

3 sets
10-20 sit ups
10+10m OH carry
5+5 windmill
5-10 hanging Leg raise

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with just bodyweight
15 hip bridges
10+10 birddogs
5 dynamic squat streches
then
2 sets of :
1:30 air bike or row
10m lunge walk + torso rotation
10m tin soldier walk
20 alt leg v-ups
12 ring row
then workout prep
2 sets of :
8 weighted lunge steps (first set lighter weights than workout weight)
3-5 toes to bars
3-5 pull ups

Workout