Walking is optional =]
Warm Up
2 Sets
400 m Bike
10m Bear Crawl
10m Spider Man Lunge
Mobility
- Glute with ball
- Hamstring with Band
- 10 Goblet Squats with Ankle Shift
Squat Prep
2 sets
5/5 Single Leg Glute Thrust
5/5 KB RDL
10 Muscle Clean
Gymnastics
Front Squat
3 x 5
-into-
AMRAP 5 min
Hang Cluster (70/50Kg) (60/40Kg) (50/35) (40/30)
Workout
RX
5 RFT
15 TTB
50 Double Under Skips
RX+
5 RFT
25 TTB
50 Double Under Skips
SC
5 RFT
15 Legs to eye level
50 Double Under Skips or x2 Single
Fit
5 RFT
25 Sit ups
50 Double Under Skips or x2 Single or 60Sec on C2
Extras
Gymnastics
3 Rounds
30 Pistols
15 Ring Dips
Accessory
3 x 12 Unilateral Banded RDL
Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …
Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …
Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row Specific 3 …