TGU to tall sit and back down
+
TGU to half kneel and back down
+
TGU full
= 1 "rep"

10 minutes alternating sides
bell stays up through entire "rep"
controlled AMRAP

5 minutes explanation/demo/practice
15 minutes

*if still new to TGUs view this as simply 10 minutes of practice.

DB BSS 4x10/

superset with

Glute bridge reach 4x10/
(Keep hips extended and both feet glued to floor. movement comes through upper back. Look where your hand is going)
(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/1189/mh-eow-mar27-bridge-reach.jpg)

superset with

KB weighted shin box 4x10/
(KB held in goblet position)(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/1188/bw-shin-box.png)

3.5 - 4 min sets
20 min

TRX Gator Chops
TRX Knee Tuck
TRX Body Saw (or plank hold)
TRX Row
TRX Lunge Left Leg
TRX Lunge Right Leg
TRX Squat Jump

40sec on:20 sec off x 2 rounds through
30sec on:15 sec off x 2 rounds through

**After every round everyone does 20 dead bugs (slow and controlled) and 20 supermans. Eg 45s on:30s off at each TRX exercise then dead bugs + supermans then back into 2nd round of 40s on:20s off

33 min circuit

40min

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

A.
Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)
Run 400 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets

B.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 60 seconds
Side Plank x 45-60 seconds each side
Rest 60 seconds

1 1/4 Pronated grip DB Bench
(1/4 rep comes at bottom of rep before pressing back up, no loss of tension at bottom)

(3 min rounds + 5 min explanation) 17 min

Superset with your sumo squat

Tabata Row
Rest 1 minute
Tabata Kipping Pull-Up
Rest 1 minute
Tabata Star Hold (alternate sides each 20s)

• Score is the total reps performed in the row and kipping pull-up. Unit for the row is calories. Star hold not scored.
• Scaling for kipping pull-up is alternating between chin over bar hold and hanging hold.

4 rounds of:

Push Press x6
Back Squat x12
(*focus on both of these is speed on concentric and slow on eccentric. keep the same weight for both moves)
Ab wheel ab rollouts x15 (under the rig)

Partner 2 starts when partner 1 is finished back squat
4-4.5 min rounds
25min

Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

8 kierrosta aikaa vastaan

8x maastaveto BW
10 x kahvakuulaheilautus / venäläinen