4 rounds
300m run
10m HS-Walk

"THE SEVEN"

For time:
7 rounds
7 Handstand Push-Ups
7 Thrusters 60/42,5kg
7 Knees-to-Elbows
7 Deadlifts @120/80kg
7 Burpees
7 Kettlebell Swings @32/24kg
7 Pull-Ups
Timecap: 35 mins

Cool down
2:00 upperback rolling
1:00 lat smash (R/L)
2:00 wall pec strech (R/L)
1:00 cobra to downdog pose

Restday - What did you do? :)

Warm up
1 round of todays workout movements

Workout
3 rounds for quality
10-15 weighted single leg RDL (R/L)
10-15 banded single leg hip bridge (R/L)
10-15 single leg calf raises (R/L)

3 rounds for quality
10-15 single arm upright row (R/L)
10-15 single arm db bench press (R/L)
Quality set of strict chin ups (Goal is 8-12 reps)

3 rounds for quality
10-15 windmills (R/L)
20 deadbugs
:45-60 side plank (R/L)

Goal is to do quality and body control&coordination work. Some important accessory movements do be done. Have Fun and Take it Easy!

3 rounds
5 min Jog
5 min Row
5 min:
80m Farmers carry
40m lunge
20 Plate ground to overhead 10/5kg

Rpe 3

Warm Up:

Walk or Jog 15 minutes.
...then
4 x 10s Chest stretch (L&R)
1:00 + 1:00 Coach Stretch (L+R)
1:00 + 1:00 Single leg forward fold (L+R)

6 min AMRAP
10 cal AB
10 sit ups
1 min rest
6 min AMRAP
30DUs
10 cal row

21-15-9
Push Jerk 60/40kg
Wall Ball @9/6kg
Timecap: 10mins
- use heavier weight than usual for jerk

Mobility

Shoulder Focus Week!

Positional training for CARs but also working on developing the rotational capacity of the shoulder! Perform these like your arm is moving through cement!

1min work | 1min rest (each arm) x 3rounds

No Equipment Ninjas

Pull-up: 8×2
HSPU: 8×3
Pistol: 8×4

Single Arm Samurai

4 Rounds Ladder

1-4 RDL + sa

Deadstop swing

*repeat on opposite arm (90sec rest between sets)

Full Kit Wankers

Build up to a 9RM sumo deadlift

rest up to 2 minutes
then complete

4 sets of 3 reps at this weight
10-30 sec rest in between

WOD

"Fat Amy"

For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Beach body WOD

30 sec side plank
10 side plank rotations left
30 sec plank
10 side plank rotations right

3 rounds