2:00 couch mobility
2:00 ankle mobility
4 way lunges
8 push ups @ :04 – :03 – :01 – :01 (4311)

2 rounds of:
:30 overhead tricep extension
:30 shoulder taps
:30 bear crawls 
:30 bicep curls
*1:00 rest

5 rounds of:
8 – 12 dumbbell/kettle bell bench press – increase load every round for
8 – 12 gorilla rows
*1:30 rest between rounds – scale and modify to all fitness goals

buy in every round:
as many reps as possible in 1:00 of mountain climbers @ left + right = 1 
4 rounds for times of:
10 kettle bell swings
10 d-lifts 
10 kettle bell swings
10 leg lift overs x 2
10 kettle bell swings
10 goblet squats 
10 kettle bell swings
10 shoulder to over heads
10 kettle bell swings
10 reverse lunges @ alternating 
*load @ 70lbs/53lbs kettle bell

joint mobility drillz:
1:00 hip opener left
1:00 hip opener right
1:00 forearm wrist mobility left
1:00 forearm wrist mobility

warmup:
1:00 d-bugs
1:00 clam shells right
1:00 clam shells left
1:00 4 way lunges right
1:00 4 way lunges left
1:00 laying lateral leg raises right
1:00 laying lateral leg raises left
1:00 fire hydrants right
1:00 fire hydrants left
1:00 bird dogs

4 rounds of:
5 power grip over head squats

strength/skill:
5 rounds of:
2 front squats – tempo :03 decent – :02 pause at the bottom – focus on strong inhale and strong brace before each decent and through out hold – maintain stability/brace on a hissing exhale on the accent
*performed every 1:30 – increase load every round

1 round for max reps of front squats at heaviest load
*no tempo

metcon:
3 rounds for times of:
500 meter row
10 front squats @ 65% – 70% Tuesday heaviest clean
*4:00 time cap per round – load is pulled from the ground

joint mobility drillz:
:30 classic shoulder stretch + hip opener
:30 bilateral sink shoulder stretch external rotation + hip opener
:30 bilateral sink shoulder stretch internal rotation + hip opener

warmup:
2 rounds of:
alternating reverse lunges
monster walks
squats
russian step ups
romanian d-lift
*each move performed every :30

2 rounds of:
50 meter run
10 double unders
5 kettle bell swings
2 down ups

metcon:
400 meter run
as many rounds and reps as possible of:
40 double unders
20 kettle bell swings @ 53lb/35lb
10 down ups
*6:00 time cap

2:00 rest

400 meter run
as many rounds and reps as possible of:
40 double unders
20 kettle bell swings @ 53lb/35lb
10 down ups
*7:00 time cap

2:00 rest

400 meter run
as many rounds and reps as possible of:
40 double unders
20 kettle bell swings @ 563b/35lb
10 down ups
*8:00 time cap
**goal is to match or exceed your score – russian swings

joint mobility drillz:
:30 cuban press
1:00 hamstring floss
20- reverse snow angels
10 d-lifts

warmup:
6 rounds of:
5 *press from jerk receiving position
5 *overhead squats from clean grip
*performed every 1:00 on the 1:00 – focus on midline stability

skill/strength:
12 rounds of:
1 power clean + 1 front squat + 1 jerk
*performed every 1:00 on the 1:00 – increase load every round
– 3 x 55% – 3 x 60% – 3 x 65% – 3 x 70% – as load increase –
increase skill

10 rounds of:
1 clean & jerk
*incease load every round – performed every 2:00

metcon:
30 squat clean & jerks @ %

joint mobility drillz:
2:00 couch mobility left
2:00 couch mobility right
:30 of perfect stretch right
:30 of perfect stretch left
:30 single flexed leg hip opener with hamstring chaser left 
:30 single flexed leg hip opener with hamstring chaser right
:30 push throughs to alternating toe taps 
:30 push up to shoulder tap

running warmup:

metcon:
4 rounds for times of:
400 meter run
20 farmers carry *walking lunges
10 *z-presses
400 meter run
*performed every 10:00 – load moderate to heavy
– suggest to increase load every round

joint mobility drillz:
2:00 foot mobility
2:00 calf mobility

skill/strength:
4 rounds of:
12 *alternating pistols
12 *hamstring curls
1:00 *hollow rock or hollow hold
12 *bent over rows @ barbell
*performed every 1:30

1 round for max reps in 4:00 of:
burpee box step overs @ 50lbs/35lbs – 20″/24″

1:00 rest

1 round for max calories in 4:00 of:
rowing

Take time to: Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc. Prepare appropriate nutrition’ quantity and quality for the upcoming week. Restore mentally and emotionally, what ever that may be for you.

Box is closed today.

Have a great rest and meal prep day.

joint mobility drillz:
1:00 lunge to A-pose
2:00 lat mobility – left
2:00 lat mobility – right
1:00 sampson stretch – left
1:00 sampson stretch – right
10 good mornings 

warmup:
3 rounds of:
8 – 12 *overhead tricep extensions
8 – 12 *push ups
8 – 12 *tricep kick backs
18 – 24 *mountain climbers @ 2 count
*performed every 1:00 – increase load or linear progression

strength/skill:
4 rounds for time of:
8 – 10 single arm alternating snatches @ 53lb/35lb
200 meter run – 100 forward / 100 backward
8 – 10 medicine ball cleans @ 20lbs/14lbs
200 meter run – 100 forward / 100 backward

metcon:
as many rounds and reps as possible in 8:00 of:
50 air squats
40 kettle bell swings @ 70lb/53lb @ russian
30 sprawls

joint mobility drillz
12 neck rotations
12 halos
12 torso rotations
12 hip rotations 

warmup:
2 rounds of tabata:
side planks
alternating lateral lunges
side plank
air squats
hollw hold or hollow rock
plank shoulder taps
v-ups
bear crawl
broad jumps
single leg ground to sky touches
*:20 work – :10 rest

1 round for time of:
800 meter run
8 rounds of:
4 power cleans @ 135lbs/95lbs
6 alternating reverse lunges @ 135lbs/95lbs
8 shoulder to overheads @ 135lbs/95lbs
800 meter run