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MON
A. Power Clean; 2 TnG EMOM x 10 – build as you go
B. FOR TIME
PERFORMANCE
10-8-6-4-2
Power Clean @ 80-90% PC 1rm
Burpee Box Jump @ 24″/20″
FITNESS
10-8-6-4-2
Deadlift (x2 – 20..16..etc)
Burpee Box Jump @ 24″/20″
C. Tricep Accessory Work
TUE
PERFORMANCE
(M)indy
20 min AMRAP
5 C2B
10 Ring Dip
15 Wall ball
FITNESS
20 min AMRAP
5 Tough Supine Bar Row
10 Box Dip
15 Goblet Squat
ROW 30:30 x 10 @ *85% effort
AIRDYNE 30:30 x 10 @ *85% effort
WED
A1. Front Squat @ 20×1; 2-4 reps; x4, rest 90
A2. Kipping Muscle Up; AMRAP; x4, rest 90
FOR THOSE WHO DON’T –
– Strict Pullup; AMRAP; x4 (if you have 5+ do below)
– Ring Dip; AMRAP; x4 (if you have 5+ do below)
– Ring Dead Hang False Grip Hold; ALAP; x4 (if you can hold this for +10 sec with good tech do below)
– Banded Assisted MU Tech
B. OPEN WORKOUT 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches @ 35/25kg
THU
A. In teams of 2 complete, in a 20 minute cap:
15 rounds YGIG of:
1-2 Rope Climb // 5 Pull ups // 10 TOUGH ring Rows
10 OHS (40/30)Â // Dowel OHS squat @ slow tempo
10 T2B (24/20)Â Â Â // 10 V Up
B. In teams of 3-4 complete in 20 minutes:
1500m Row/Ski
20 Synchro Burpees 6″ reach
80 Push Press @ 50/35kg
1500m Row/Ski
80 Box jump overs
C. Mobility
FRI
A1. CGBP @ 3010; 3-5 reps; x4, rest 60 sec
A2. DB Ext Rot @ 3010; 6-8 reps; x4, rest 60 sec
B. OPEN WORKOUT 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts @ 70/45
12 Push-ups
15 Box jumps 24″/20″
