200000000 reps of everything.

... okay only 200. Split with a partner.

Both partners can be working at once. Always on different exercises.

200 Abmat situps (hands must touch floor behind and floor in front)
200 TRX Rows (45 degree angle minimum - trainers will call you out!)
2.0 on curve
200 reverse lunges (back knee must kiss floor)
200 front plank reach from forearms (arm must fully extend)
200 fast feet striders (2 plates high)
200 lateral leopard crawl (2 steps per direction = 1)

everything is total reps.

Goodluck. Earn your last long weekend of the summer

To mark down how far you completed or your team's completion time, all reps must be completed to standard. Otherwise have fun - but your completion time DNQ.

20 minutes

Light KB to be used for all of the movement prep

Halo
Arm bar
Pyring goblet squats
glute bridge
cossack squats

SAVE 3 MINUTES FOR SOD AT END OF CLASS:
TRX Low Back Stretch

aikaa vastaan, 20 min time cap

3 x

5 burpees
5 tiukka burpee
5 etunoja punnerrus

heti perään

3 x

5 käsipaino vauhtipunnerrus
5 käsipainoetukyykky
5 käsipainothrusters

heti perään

3 x

5 istumaan nousua
5 linkkaria
5 polvet kyynärpäihin

Start up(18)
foam roll lats and thoracic (upper back) (4)
20 pass through
hip opener (2)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(6)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 snatch(bar)

ot:30(5)
1 sn @90% or heavier than last week

Fitcamp
800m run
40 db pp
30 db ft squat clean
20 db dl
10 db push up/w sa row
800m run

Metcon(15)
amrap 3 snatch 105/75(refer to 8/4) then
21-15-9
pull ups
deadlift 185/125
400m run after each round

Metcon-comp(15)
amrap 3 snatch 135/85(refer to 8/4) then
9-7-5
deadlift 305/215
4 inch deficit hspu
800m run
5-7-9
deadlift 305/215
4 inch deficit hspu

Finisher
2 min hamstring stretch
2 min barbell smash
60 cross crunch

10 minutes
Kipping pull up
Butterfly pull up
Muscle up
Scale to your ability

20 Minutes to establish heavyish power clean + push jerk
Then drop down to 80% and do 4 doubles
Then drop down to 70% and do 3 triples
Then drop down to 50% and do 20 singles

Start up(14)
stretch (8)
roll lats, upper back (4)
shoulder distraction(2)
samson stretch(2)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope, high knees

3rds(6)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(15)
Box squat-work up to hvy

Fitcamp
12-1 digression
burpee to a plate
g2oh
oh walking lunge
plate sit up

Metcon(10)
amrap 10
"mini Cindy"
5 pull ups
10 push ups
15 squats

Metcon-comp(10)
amrap 10
"mini Mary"
5 hspu
10 pistols(alt)
15 pull ups

Finisher
30 band pull aparts
1 min hip distraction per
50 knee tuck w/leg ext

10x(2+2) @85-90% (every 90sec)
+
10x(singel) @85-90% (every 60sec)

12min to find a heavy Double Clean & Jerk (2+2)

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

goat work(5)

back squat(15)
week 5

Fitcamp
6rds
200m run
20 wallballs
10 burpees
5 v-ups

Metcon
7rds
12 goblet squats 53/35
9 hrpu
6 sit ups
then
1000m row or 800m run

Metcon-comp
7rds
4 muscle ups-bar or ring
6 burpees
8 ghdsu
then
1000m row or 800m run

Finisher
100 slow bicycles
25 scap push ups
1 min IT stretch per