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Warmup
2x:
15 cal row
10 Single arm KB press 5 e/s (35/25)
10 Band Pull Aparts (slow)
5-:10 Single Arm dead hangs, each arm
Strength/ Skill
3 Sets
10 DB Alt Bent over Rows e/s
16 Single Leg RDL
Push Jerks
Build to a Heavy 2 Not TNG
Conditioning WOD
Intervals:
E:90 x 6
12 Cal Row
12 Wall Balls
Intent: Explosive a short time domain means gotta Move fast and earn your Rest. How fast can we get the work done so you can recover for the next round.
BARBELL POWER HOUR
3:00 blood flow
20 banded side steps
20 banded Squats
20 banded presses
20 pushups w/ rotation
FRONT SQUATS
5x4(stay moderate work on speed throughout the bottom)
> superset
4x10 feet elevated Ring Rows
Upper Body Strength
3x
10 Empty Bar Snatch Grip BTN Press x 20
8 Pendlay Rows
15 Seated Banded Row
16 Alt Arnold Press
Rest :15 btwn each movement
1:00 between each set
Complete each movement, all 4 movements = 1 set
Accessory:
3 Sets
5 Tempo Pushups 3x1 + 10 pushups
10 Front Rack Cossack Squats
:20 Front Squat Hold
GYMNASTICS
Pull-up/kipping (butterfly)
A. Warm up:
2 Sets of
10 Floor-Facing Angels
10 Scap Push Ups
10 Hollow Rocks
10 Scap Pull-Ups
B. Kip Swings
3 Sets
5 tight kip swings (may use abmat)
3 strict pause pull ups (:2 @ top) OR 4 Single Arm Rows e/s
Breakdown:
Kipping Pull Up
Kipping C2B
Butterfly Pull-Up
Butterfly C2B
C. Skill Time - EMOM x 10
L1: 3-10 Kipping/Butterfly C2B
L2: 2-5 Kipping Pull-Ups
L3: 5-8 Kipping Beat Swings alternating with 4-6 Seated Strict Pull-Ups
D. Accessory
3 Sets:
10 Alt KB/DB Rows e/s
5x 3-way V-Ups
:20 Hollow Hang from Bar