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Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings
12 Strict Pull-Ups
A. Three sets of:
Strict Dumbbell Press x 8-10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 4-8 reps @ 2110
(add weight if possible)
Rest 45 seconds
B. Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Push Press
10 Box Step-Overs with Dumbbells
Run 100 Meters
17.30 Gymnastics
A. "Last Woman/Man standing"; start the whole group at the same time with the HS Hold. Last Person holding the HS wins the round, everyone else gets a Burpee Penalty. After that, whole group rests for 60 seconds. Then follow this principle with the next 3 exercises and repeat the whole process for 3 total rounds.
HS Hold
Wall Sit
Hanging from Bar
L-Sit
B. Do your Burpee Penalty
A. 4 sets of
6-8 Banded Hip Pulls
5 Low Clean Pulls
5 Hang Power Cleans
B. 10 min AMRAP:
Vert. Med Ball Throw to 5m Sprint x5
30s Medball FLR/Sideplank
17.30 Mobility
Elbow Mob (www.mobilitywod.com/2011/09/episode-316-tricky-elbow-fixes/)
3 rounds of:
Banded elbow work 1
Smashing elbow
Banded elbow work 2
Smashing lower arm
smashing shoulder
Strength
Sledgehammer hits 5 rounds of:
10 left
rest 1 min
10 right
rest 1 min
10 left/right (switch after each hit)
rest 1 min
18.30 Gymnastics
A. Hollow Holds/Rocks, Arch Holds/Rocks, Side Rolls
B. Skill: Rock into Headstand/HSPU
C. 10min AMRAP for quality of:
20 Air Squats
15 Box Jumps
10 Pull Ups
19.30 Weightlifting
A. Power clean + clean + power jerk + split jerk
A.1 Establish a daily max. You are not allowed to drop the bar to the ground after the power clean but have to do it as TNG.
A.2 Drop down to 90% and do three additional sets.
A.3 Drop down to 80% and do one additional set but double up in reps.
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.
A. For max reps:
Single Arm Ring Row - start w. weaker side
Rest 90 seconds
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings
A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of L-Sit or L-Sit Progression with Boxes
B. Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)"
A. Every minute, on the minute, for 21 minutes:
Minute 1 – Dumbbell Push Press x 6 reps
Minute 2 – Renegade Rows x 6 reps
(Push-Up, Row Left, Push-Up, Row Right)
Minute 3 – Alternating Lateral Lunge x 12 reps
B. Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Push-Ups
12 (Jumping) Lunges
19.30 Weightlifting
A. Snatch
A.1 Daily max in snatch for singles.
A. 2 Do ten additional singles on 90%.
B. Back squat
B.1 Daily max in triples.
B.2. Drop down to 90% and do three additional triples.
B.3 Drop down to 80% and do three additional triples of 1,5 back squats.
B.4 Drop down to 70% and do three additional triples of paused back squats. 3-5 seconds in the bottom position.
30min AMRAP of:
15 Double KBS 16/12kg
10 Double KB OHS 16/12kg
5 KB Floor Press 16/12kg
30sec. FLR
In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of:
10 Dumbbell Ground to Overhead
10 Chest to Bar Pull-Ups
200 Meter Sprint
17.30 Gymnastics
A. 1x 4min Passive Hang
B. 1x 5-8 Active Hangs(3sec. Pause on top)
C. 1x 30sec. Kipp/Swing
D. 12min for Quality of:
1 Strict Ring Dip
1 L-Sit Rope Climb
2
1
3
1
4
1
A. Four sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds
B. Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
17.30 Mobility
T Spine Mob - 5 sets of:
Serratus Wall slide variations 10-15 reps youtu.be/EugElNVC2BU
Side lying windmill 10 reps each side youtu.be/RX21NOL61OE
Yoga Push Ups 10 reps youtu.be/f9x6ZAf-akA
Rock Back Quadruped Extension Rotation 10 reps each arm youtu.be/oaCAqozZwMQ
Bent Over Thoracic Spine Rotation 10 reps each arm youtu.be/8WQsQRoeZxs
Shoulder Strength
5 sets of:
Band pull apart variations 20 reps each (rest 60 sec between your sets)
Banded Scap Push Ups 10 reps
18.30 Gymnastics
A. Ball Up/Inverted Hang/Skin the Cat/Back Lever on Rings
B. For Quality, 15-10-5 Reps of:
Inverted Burpee
Box Jumps
Burpees
19.30 Weightlifting
A. Power clean + clean + power jerk + split jerk
A.1 Establish a daily max. You are not allowed to drop the bar to the ground after the power clean but have to do it as TNG.
A.2 Drop down to 90% and do three additional sets.
A.3 Drop down to 80% and do one additional set but double up in reps.
A.4 Drop down to 70% and do one additional set but triple up in reps.
B. Deadlift
A.1 Ten reps, touch and go, strongest mix-grip.
A.2 Ten reps, touch and go, weakest mix-grip.
A.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.