WU:
10 inch worms
10 cart wheels
10 pvc OH lunges
10 pvc OH Squats
Oly: Split Jerks
7×3 @50% of 1rm
S/S:
Pull up progressions
– hollow/arch to MU
Cond: AMRAP 20
– 4 stations, 5 mins @ each station
1) DB GTOH 50/35#
2) Burpees
3) TTR
4) Wall balls 20/14#
Recovery
1) ISO Holds
2 Rounds
1 min high plank
1 min Superman
1 min Dead bug
2) Shoulder Prehab
30 Push up protraction
30 Scap pull ups
30 DB shrug circles
30 Body row shoulder retraction
3) Team Stretch
Back Pulls
Ankle mobility
4) Open gym rest of class
WU:
20 Lunges
20 Burpees
20 BTN Presses
Oly: Mid-Hang Cleans
7×3 @ 50% of 1rm
S/S: 3×10 Dips (HAP)
Cond: “Diane” FT
21-15-9
Deadlift
HSPU
RX 225/155
S1 155/105
S2 105/75
WU: 3 Rounds
5 Pull ups
10 Push ups
15 Air Squats
Oly: N/A
S/S: 4 Rounds
10 RDLs
10 Windshield wipers (lying down)
Cond: Death by EMOM
M1) 1 Thruster + 1 Deadlift
M2) 2 Thruster + 2 Deadlifts
M3) 3 Thruster + 3 Deadlifts ...
RX 95/65
S1 65/45
S2 45/35
WU:
1) 20 Thrusters w/bar
2) 50 OH side bends w/ pvc
Oly: Push Jerks
7×3 @ 50% of 1rm
S/S:
1) Team Stretch
2) HS Holds
Cond: EMOM 6
M1) ME STOH @ 155/105
M2) ME Ring Push Ups
M3) ME Box Jumps @ 30/24”
RX 155/105, 30/24”
S1 135/85, 24/20”
S2 115/75
Buy in:
1 Lap around building
Then...
20 RFT of:
1 Dead lift @ 315/185#
9 Chest to bar pullups
