a) warm up 5min
line drills
b)) strength 12min
5 sets
1 press (5s overhead hold)
1 press (5s down)
1 press
d) conditioning 16min
4 rounds for time
7 hang squat cleans 40/30
14 toes to bar
400m run
a) warm up 5min
2 rounds
10 prisoner good mornings
10 sasmon stretches
10 hip cross overs
b) primer 12min
3 rounds
10 single arm kb row/s
20sec kb good morning hold
30sec hollow hold
c) gymnastic benchmark 10min
max reps strict pull ups
into
emom 8
50% strict pull ups
c) conditioning 15min
50,40,30,20,10 reps for time
swings 24/16
sit ups
a) warm up 5min
10 bike >55/65
5 sumo squats
10 burpees
5 instep rotation/s
10 bike>55/65
b) primer 12min
3 rounds
15 glute bridges
30sec squat hold
60sec plank hold
c) strength 10min
3 sets
5 tempo back squats (3s down)
d) conditioning 12min
3 rounds for time
12 burpee box jumps
21/18cal bike
a) warm up 5min
2 sets
45"on/15"off
bike >60/55
barbell good mornings
row >1000/850
barbell shoulder press
b) teams of two
for total reps
I GO YOU GO
amrap 12min
10/8cal bike
6 power cleans 50/35
4 burpees over the bar
4min rest
amrap 12min
10/8cal row
6 push press 50/35
4 pull ups
CAGES
a) warm up 10min
400m run
into
2 rounds
10 step ups
10 samson stretch
10 twisted cross
10 dynamic bridge
into
200m run
10 alt db snatches
5 push pus
10 frontrack lunges
10 single arm db thruster
5 burpees
200m run
b) conditioning 25min
for time
600m run
60 alt db snatches 20/15
60 push ups
400m run
40 single arm db overhead lunges 20/15
40 box jump overs
200m run
20 single arm db thruster 20/15
20 burpees
