MIXED FITNESS + ACCESSORY

A: For time:
150 Squat jumps
EMOM- 5 Burpees

B: Superset 3 rounds of:
6 Nordic curls
30s Wall sit
30s Glute bridge hold

emom 10-20
3-5 pull ups + 6-10 push ups + 9-15 air squats

52min EMOM

Diamonds: v-up/tuck up

Clubs: burpee

Spades: goblet squat

Hearts: kb-swing


This is a 52min workout.
Flip a card from the deck on the minute and do the number of reps as needed. Rest the remaining time.
Jacks = 11, Queens = 12, Kings = 13, Aces = 14.

Mobility:

Shoulder IR PAILs/RAILs 2mins passive hold PAILs: Ramp up from 10%-100% /Hold 100% for 10secs

RAILs: Reverse contraction for 10secs Relax into new range of motion Repeat 1x

No Equipment Ninjas

Strength: 5 x submaximal sets of wall facing HSPU

(scale to wall faci n eccentrics or pike push ups)

then:

Every 2min for 5 rounds: 10 tempo z press into 20 shoulder taps

finisher: accumulate 2min in a half supine batwing, every time you break = 10 sleeper PNF each side

Single Arm Samurai

5 Rounds

Kettlebell ladder Snatch + Push press 1 - 4

*Repeat on opposite arm (90sec rest between rounds)

Full KIt Wankers

Shoulder press

Build up to a 10RM in no more than 4 attempts.

Complete 25 reps at that weight in as little time as possible.
Every break, complete 5 strict pull ups
Post (25 rep) time and load

WOD

"Blackjack"

20 down to 1

push-ups

1 upto 20

Abmat-sit ups

Gymnastics
10 min Emom
Hspu 1-6
T2b 4-10

2min rest

10min Emom
Dip hold 10-20s (Top & Bottom)
Chinese plank 20-30s (Face up)

5min Row, 30sec easy, 30sec hard. Increase the pace each minute.
Then 2 rounds with an empty barbell

5 Clean Pull
5 Clean Grip Muscle Snatch
5 Kangaroo Squat
5 Front Squat
5 High Hang Squat Clean
5 Bar over Burpee

Squat Flow video

For Time, but with good Quality!

200 Lateral Jumps (over something)
80 Good Mornings
60 Pike Ups
50 Burpees
40 steps Lunges
30 Jumping Squats
20 Handrelease Pushups
10 Dips

CONDITIONING
For time:
15-12-9-6-3

Power Clean
Bar over Burpee (lateral)

RPE 4 to 5

Loadings:
Rxd: 60/40kg
Masters: 50/35kg
Tailored: 40/30kg

Warm up
2 rounds
1:30 ergo
25 plate hops
10 gtoh with plate
5+5 single arm db row (tempo 2x2x)
5+5 half kneeling db press (tempo 2x2x)
10 ring row (tempo 2x2x)
:30 plank hold
:30 hanging from bar

21-15-9
T2B
v-ups
sit ups