Healthy Shoulders
Warm up
5 Push ups
5 Active Shoulders
5 Hamstring Stretch (squat)
Strength
Strict Pull-ups - Max Rep
5 Rounds
Score = Round with most reps
EMOM for 16 min...
3 Toes to bar
3 Push ups
3 V-ups
3 Air Squats
It never gets easier you just get fitter
Run 400m
Split Jerk
5,5,5,5,5
"GWEN"
Clean and Jerk
15,12,9 Reps
Touch and go at floor only, even a re-grip off the floor is a foul.
No dumping. Use the same load for each set.
rest as needed between sets
Warm Up
10 Push-ups
Active hang on bar
K/B walk
Skill/Technique
Muscle up progressions
*Transition work
*False grip hangs into max rep chest to bar ring pull-ups
Strength
Bench Press - 5,5,3,3,1
AMRAP in 2 min
Max rep Double Unders
Rest then...
10 alternating kb swings
10 kb snatch (R)
10 alternating kb swings
10 kb snatch (L)
3 Rounds
(try and complete each round unbroken)
10 min time Cap
Your Only Limit is YOU
Warm Up
Group warm up
Ankle/hip Mobility
Plyo Skier
Strength
Front Squat 5-5-5-3-3
Rest then
Weighted Elevated Front Foot Bulgarian Split Squat
8 Each Leg
1 Leg weighted step up ( concentrated on pushing off heel and NOT toes)
8 reps each leg
complete for 3 Rounds
Bring Sally up
movement =
Split Squat
You will never have this day again so make it count!
Group Warm up
Ankle Mobility
Healthy Shoulders
Skill/Technique
Pistols - Using a box to ensure full range of movement, continue to work on Pistol Progression.
If you already have a solid Pistol work on adding Load and Reps
Strength
Hang Power Cleans
5,5,3,3,1 - Spend 20 min to determine your 1RM
then
AMRAP in 8 min...
8 HPC ( using 50% of 1RM)
8 Bar Burpees
Today's Struggle is Tomorrow's Strength
Good Players inspire themselves.
Great Players inspire others
15 Back Squats (40)(60)
10 Ring Dips
1 Rope Climb
3 Rounds
Be Stronger than your Strongest Excuse
Skill and Technique
False grip hangs with pull-up
Strength
Deadlifts - 5,5,5,5,5
WOD
Using 70% of your last 5 deadlift set
10 Deadlifts
10 Box Jumps
100m Run
9 Deadlifts
9 Box Jumps
100m Run
8 Deadlifts
8 Box Jumps
100m Run
Continue until .....
1 Deadlift
1 Box Jump
100m Run
Nothing is impossible
the word itself says I'm possible
- Audrey Hepburn
Warm up
10 Hollow Rocks
5 Pull-ups
10 Push ups
10 Air Squats
Strength - Back Squats
5,5,5,5,5
In between each set of Squats - 10 Jumping Squats
WOD
5 Pull-ups
10 Push-ups
15 Air Squats
AMRAP in 12 min
Finisher
25 Roll outs
Remember why you Started
Arch to hollow Rocks ( with a hold)
Push ups into a cat back - hold in bottom position
Skill/Technique
Static hold either free standing or using a wall
Handstand walks
WOD
EMOM for 18min
1st min 8/10 Kipping HSPU
2nd min 15 KB Swings
3rd min max rep double unders in 45sec
If you can't stop thinking about it
Don't stop working for it!