Workouts

Shoulder Prep Warm Up:
2 rounds-
-Reverse grip pass throughs, 20 reps
-Scap pull ups, 10 reps
-Cat/ cows, 10 reps
-Crab walk hip bridge w/ reach, 10 reps/ side
-Cuban press, 15 reps (use change plates)

A). Pull Over Progression:

-hanging knee raise
-hanging knee raise to pull up
-hanging knee raise to pull up to hip to bar
-pull over

C).
Strict Pull Ups; 5, 3, 3, 2
-ss-
Strict Dips; 5, 3, 3, 2

Tabata (20 seconds of work/ 10 seconds of rest

6 rounds:
a). chin ups
b). v ups
c). DB/ KB elevated push ups
d). russian twists

*alternate between movements

5 rounds:

x100' Heavy Sled Push
x6-8 Heavy DB bench
x4-6 D-ball OTS

*start a new round every 5 minutes
*waterfall start if working in teams

Open/FTNS/MVMT
10 rounds:
x10 Heavy KBS
x10/8 Echo bike calories

20:00 Time Cap

Push Press
2 waves
5-3-1
*start around 80% of your 1-rep from last week and increase weight each new set, when you start back over at the goal is to make your 2nd set waves reps heavier than your first.

3 rounds for qulity;
x12-16 Kb alt gorilla rows
x12-16 DB hammer curls
to be performed as a cool down

Open:
3 rounds
x18 WBs
x12 T2B
x6 snatch (135/95)

rest 2:00

3 rounds
x15 WBs
x10 T2B
x5 snatch

FTNS:
3 rounds
x18 WBs
x12 v-ups
x6 snatch (95/65)

rest 2:00

3 rounds
x15 WBs
x10 v-ups
x5 snatch

MVMT:
Open:
3 rounds
x18 WBs
x12 abmat situps
x6 snatch (75/55)

rest 2:00

3 rounds
x15 WBs
x10 abmat situps
x5 snatch

*Classic triplet of movements, try to keep the WBs unbroken and take a quick break through each set of T2B. Snatches should be quick singles. Anytime you have three movements like this, work to transition efficiently.

*This is basically a repeat from last week. We would like you to either spend longer in each hold position or increase the amount of reps you perform each set

Mobility for after conditioning:

3 rounds for quality:

x10-12 Seated sumo stance good-morning *hold at the bottom for 2-3 seconds*
x10-12 Back bridge or Crab position hip bridge *hold at the top for 2-3 seconds*
x5-6 Goblet-hold knee-over-toe split squat / side *hold at the bottom for 2-3 seconds*
x5-8 Dead hang straight leg raise *hold at top for 2-3 seconds*
(try to relax your upper body as much as possible)

*The intention of today's strength is to work on the range of motion in each movement. Think of this as a "weighted mobility" session more so than a strength session. Start light with your weights and gently aim to increase range of motion throughout the sets.*

36 minute AMRAP
x400 meter run
x100' walking lunge *unweighted
x20 *light devils press

*choose a weight that allows you to complete the devils press in a single set