A. Warm up - HS Walk

2 Sets:
1) 8 DB z-Press + 10 sec Hold on top
2) 8 BWS/ Shoulder opener with blackroll
3) 8 Alligator Rolls
4) 1 Wall Walk + 10-20 sec Hold on top
(Rest as needed)

B. HS Walk Practice

10 min Practice on following stations:
1) 20 sec (wallfacing) HS Hold
(Rest as needed)

2) 1-2 fast Wall Walks
(Rest as needed)

3) 3-5 attempts kicking into free HS Hold (scale: wallfacing/ alt. Leg Lift in Pike Box HS Hold)
(Rest as needed)

4) 6-10 Alt. Shoulder Taps in HS (wallfacing/ on box)
(Rest as needed)


6 Min Practice on following stations:
1) HS Walk around the Box
2) free kicking up to HS Hold with Partner
3) First steps free HS Walk
4) x-Meter HS Walk

C. Acc.

2-3 Sets:
- 30 sek Hollow Hold with plates on hands
- 15 sek/ Position YWT Holds
- 10/ Seite SA Ring Row
(30 sek Rest btw sets)

A. Upper Back, Traps and Shoulders

We will focus on loosening up our Upper Back, Traps and Shoulders to offset all the tension we get from being in the cold during the day. At the same time we will also work on our overhead Mobility.

A1. Dumbbell Bulgarian Split Squat 3 x 5-8

5-8 Dumbbell Bulgarian Split Squat
5-8 Dumbbell Bulgarian Split Squat
5-8 Dumbbell Bulgarian Split Squat

A2. Dumbbell Flat Bench Press 3 x 6-10

6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press

B. WOD

5 sets of:
12cal Echo Bike
then 2 rounds of:
6 ring rows
9 KB-SDLHP
12 air squats
rest 60sec. btw sets

Warm Up: Preperation for the "fancy worm"

Synchron Movements:
- walking Lunges
- Thrusters
- Clean & Jerk
(with DB)

A. Trap Bar Carry 15-15-15-15-15

Trap Bar Carry
Trap Bar Carry
Trap Bar Carry
Trap Bar Carry
Trap Bar Carry

< in Groups of 5
< share 1 Trap Bar together
< build up weight
< 2x 7,5m
~ 15 min

B. For Time: Worm Walking Lunges, Worm Thruster s, and Worm Clean & Jerk s

10 Worm Walking Lunge
6 Worm Thruster
6 Worm Clean & Jerk

C. Dumbbell Hammer Hold 3 x Max Seconds

Dumbbell Hammer Hold
Dumbbell Hammer Hold
Dumbbell Hammer Hold

< lean against wall
< straight arms
< at chest hight
< note the weight of your DB!

RX male: 30kg
(world record: 60.72 sec by Trey Mitchell)

A. EMOM Capacity

A) EMOM 14 Min: (7 Sets)
1. 45 sek Ski
2. 45 sek C2Bike

(3 min Rest btw EMOMs)

B) EMOM 14 min: (7 Sets)
1. 45 sek Row
2. 45 sek Echo Bike

> Hard but sustainable pace on all Ergs over 7 Sets! (Same calories)
> One group starts at A and one at B, Switch Ergs After the whole EMOM!

A. Gymanstics Capacity

Every 30s do (1-5 reps)
X Muscleups for 5 min (10 sets)

Aim is to hold the number equal over all sets

B. Clean and Jerk 2-2-1-2-2-1

2 Clean and Jerk
2 Clean and Jerk
1 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
1 Clean and Jerk

Start at 85% and build up. The 2nd wave should start higher than the first wave. NO TNG!

C. Power Clean 5-4-3

5 Power Clean
4 Power Clean
3 Power Clean

Reps are drop and go! Quick setup after each rep!

A. Pull up Capacity

5 sets of:
2-5 strict Pull ups (scale to banded or ring rows for 5-8reps)
into 3-10 kipping/butterfly pull ups/C2B (scale with kipping movement--> beat swings)
rest 60sec.
Aim to hang on to the bar for the whole set. You obviously need to transition if you do ring rows and beat swings. Also give yourself a little break (5-10sec.) if only grip is the limiting factor.

B. 12 minute EMOM of Rowing, Parallette Facing Burpees, and Dumbbell Thrusters

Row
Parallette Facing Burpee
Dumbbell Thruster
Rest