Prep
10 FWD shoulder circles
10 swing arm crossovers
10 BKWD shoulder circles
10 arm swings overhead and down
#
Activation
10 Bent over reverse plate flies
10 Serratus wall slides with foam roller
10 wall sit double plate press
#
Warm-up
100m run
:15 sec bike @400+/300+ watts
10 hard effort pulls on rower
9 push-up variations: (3 close grip, 3 traditional, 3 wide grip)
5 DB squat clean thrusters
3 broad jumps **absorb landing
#
Mobility
:30 sec lunge w/elbow to the floor **each
:30 banded front rack stretch **each
:20 sec Wrist Extensor **each if done singular
:30 sec frog stretch
#
Strength
Thrusters: build to a heavy 3 rep for the day
**TnG, no resting on shoulders, can pause over head but not in front rack position.
*Thrusters will be performed from a rack, not floor
(18 mins)
#
Conditioning
EMOM x16
15/12/ cal row
15 lateral burpees over rower
–
55-59:
EMOM x16
15/12 cal row
12 lateral burpees over rower
–
60+:
EMOM x16
12/9 cal row
12 lateral burpees over rower
**building off prior week. For Those just joining can start with 12 minutes.
#
BE Complete
1. A1. Weighted bridges :3 x15
+
A2. Bent over back shrugs : 3 x15
2. :60 sec rolling out chest **each
3. :40 sec Single leg hamstring wall stretch **each
4. :20 sec Seated crossover glute stretch w/rotation x2 **each
Strength 150#
Heavy 3 rep for the day
TnG, no resting on shoulders
Conditioning
EMOM x16
12 cal row
12 lateral burpees over rower
BeComplete – Done
Strength 3rm thruster only rest locked out 175#
Conditioning
Emom16
15 cal row
Scaled burpees to 12
Be complete done
Strength: Thrusters 205lb
Conditioning:13 cal row and 13 burpees
Be complete: Done