12’ Turkish Get-up Practice
1st set: 3 reps each side
2nd set: 2 reps each side
Continue with singles building in weight in the remaining time.
15’ Cap
10 Rounds:
3 Pull-ups
6 Push-ups (to Easy Button + 5kg plate)
9 Squats
In remaining …
Snatch Pull + Hang Power Snatch + OH Squat 6×1+3+3
Snatch Grip RDL 3×8
Seated Pike Leg Lifts 3×15
Partner WOD – For Time (15’ Cap)
Alternating, for 4 Rounds each partner:
12/9 Cal Bike
20 SA Alt. DB Ground …
Push Press 6×3
Front Squat 2×5, 3×3
Ring Rows 4×10
10’ AMRAP
50 Single-Unders
25 Ab Mat Sit-ups
Rx+: 25 Double-Unders
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10’ Handstand Practice
Suggested options:
1. HS Hold
2. Kipping HSPU
3. HS Walk
Ring Dips 5×6-10
Toes-Elevated KB RDL 4×8
Partner WOD – 16’ Cap
In teams of 2, partitioned any way:
160 Alt. SA DB Ground to OH (40/25lb)
160 Ab Mat Sit-ups
In …
15’ build to Snatch 1RM
For Time (10’ Cap)
Rx
15-12-9
Pull-ups
Front Squats (50/35kg) (Clean from floor)
Rx+
15-12-9
CTB Pull-ups
Front Squats (70/50kg) (Clean from floor)
Accessory Strength – 2-3x
8e DB Side Lunge
8e DB Renegade Row
Push Press 3×5, 3×3
Echo Bike 1’ Test – Max Calories
5’ Rest break
Strength Accessories
SL RDL 3x8e
Bear Crawl 3×10+10yd (FWD/BWD)
Side Plank Complex 3×10+10 (10 Side Plank leg Lifts + 10 Hip Dips)
BB Cycling Practice
Hang Power Clean (from the knee)
2×5 Warm-up, then 6×5 EMOM at 50-60% of PC 1RM.
*Focus on re-establishing the hookgrip on the way down, and going directly into the next rep.
BB Supinated BO Row …
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Skill Development EMOM – 5 Rounds
1. 5e SA KB Snatch
2. 5-8 Toes to Bar
3. AMRAP Double-Unders (Cut off at 40 reps)
SA DB OHP 4x8e
KB Dead Bug Pullover 3×10
5 Rounds 1’ On/1’ Off
10 DB …
15’ build to C&J 1RM (Record for ZP)
Tempo Front Squat (3s Eccentric) 2×5, 3×3
Tempo Ring Rows (3s Eccentric) 4×8
For Time (9’ Cap)
30-20-10
Row Cals
Walking Lunge Steps
EMOM – 4 Rounds
1. 6-10 Ring Dips
2. 30m KB Rack Carry (Left)
3. 30m KB Rack Carry (Right)
4. Max Reps Double-Unders (Cut off at 50 reps)
10’ AMRAP
20 DB Burpee DL (No Push-up) (2×40/25lb)
20 DB SA …
