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A. Four sets of:
Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
Rest 45 seconds
B. Complete as many rounds and reps as possible in 6 minutes of:
10 MB Lunges
10 Lateral MB Jumps
A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Goblet Squat x 8-10 reps @ 30X1
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Reverse Snow Angels x 15-20 reps
B. For max reps/meters:
2 minutes of Bear Crawl
Rest 60 seconds
2 minutes of Split Jumps
Rest 60 seconds
2 minutes of Dumbbell Thrusters
Rest 60 seconds
2 minutes of Rowing for Meters
A. Five sets of:
Russian Kettlebell Swings x 20 reps
Rest 45 seconds
(L-)Seated Dumbbell Press x 10 reps @ 2111
Rest 45 seconds
Plank Variation x 15-25 seconds
Rest 45 seconds
B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Dumbbell Push Press x 10 reps
Box Jump Overs x 20 reps
Run 400 Meters
19.30 Weightlifting
A. Clean + front squat + split jerk
A.1 Establish a daily max in clean + front squat + split jerk.
A.2 Drop down to 90% and do five additional sets of singles.
A.3 Drop down to 80% and do five additional sets of doubles (two cleans + two front squats + two split jerks).
A.4 Drop down to 70% and do five additional sets of triples (three cleans + three front squats + three split jerks).
B. Deadlift
1.1 Ten reps, touch and go, strongest mix-grip.
1.2 Ten reps, touch and go, weakest mix-grip.
1.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
100 Kettlebell Swings (32/24 kg)
*Both athletes perform the run at the same time."
A. Four sets of:
Lunges with Dumbbells x 20 steps @ 20X0
Rest 60 seconds between sets
B. In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
200 Meter Row
10 MB Squats to thrusters
Freitag:
A. Plyo Push Up Progressions
B. Kipping Pull Up Progressions
C. For time, 21-15-9 reps of:
Pull Ups
Air Squats
A. Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1
Minute 2 - (Weighted) Hip Bridges x 10 reps
Minute 3 – 45-60 seconds of Supine Breathing
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Dips
100 Meter Run
17.30 Mobility - OH Press
Mob: 3 rounds for quality
Glute activation drill 10x (youtu.be/ipdHPfe5MRw)
Goblet Squat Counterbalance drill 10 x (youtu.be/ssAEKwJW4iw)
Quad and Shoulder Stretch 30 sec each side (youtu.be/2g36KpVw62s)
T-Spine Mob 20x each side (youtu.be/lQ3dy-ME_fE)
Wall Sildes with foam roller 30 sec each side (youtu.be/86aQrt1A7dg?list=PLVEgfOywS55kFFcipIawI8ixtS3jufHlv)
Strength:
EMOM for 20 Min
3 Strict OH Presses
18.30 Gymnastics
A. Wrist Routine
B. HSW Progressions
C. 12min for quality of:
10m HSW
10m Walking Lunges
19.30 Weightlifting
A. Power snatch + hang snatch + overhead squat
A.1 Establish a daily max in this complex.
You are only allowed to drop the bar to the ground after finishing the overhead squat.
B. Deadlift
B.1 Ten reps, touch and go, strongest mix-grip.
B.2 Ten reps, touch and go, weakest mix-grip.
B.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.
A. Four sets of:
Strict Supinated-Grip Pull-Ups x 4-6 reps @ 21X1 (add weight if possible)
Rest 60 seconds
Lateral Lunge x 8-10 reps each leg @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B. In teams of two, alternate rounds to complete five sets each for time of:
15 Wall Ball Shots
15 Calorie Row
A. Four sets of:
Landmine Squat x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
For time:
30 Kettlebell Swings
40 lateral steps over blocks
24 Kettlebell Swings
40 lateral steps over blocks
18 Kettlebell Swings
40 lateral steps over blocks
19.30 Weightlifting
A. Snatch
A.1 Daily max in snatch for singles.
A.2 Do five additional singles on 90%.
A.3 Do five additional doubles on 80%.
A.4 Do five additional triples on 70%.
B. Back squat
B.1 Daily max in doubles.
B.2. Drop down to 90% and do five additional doubles.
"Wr. Neustadt Medlay"
A. EMOM for 12 min:
5 Pull Ups
4 Burpees over the barbell
3 Thrusters (barbell or dumbell)
Rest 5:00
B. 10 min AMRAP:
20 Toes to bar
10 Medball over shoulder
1 length Medball Carry (20m)