Warm-up
Spend 2 min in Z1
Then, 3 rounds
10 goblet squats
5 burpees
10 step-ups
Mobility
Front squat mobility
Burn Strength
A1. Double KB front rack squats – 4×8
A2. KB leg lift overs – 4x20t
Burn WOD
3 min AMRAP
6 goblet squats
9 Russian KBS
9 box jump overs
6 ring rows
Rest 1:00, x3
Little bit different rep scheme from the CF class. So make sure you grab a whiteboard and know what you are doing. The KB weight should be pretty challenging but allow you to keep moving the entire 3 minutes.
PortComplete
1. Full body blast
15 pike ups on the rower
10 push-ups on parallette bars with 2 shoulder taps at the top
15 banded pull-aparts
1 time through core burner
10 hollow rocks
20 flutter kicks
10 hollow rocks
20 scissor kicks
2. Bodybuilding
10 DB bench press
10 OH tricep extension
1 set of 21’s
3. Gymnastic endurance
A. T2B – 4×10
B. C2B – 4×10
Both A and B must be done as unbroken sets and AFAP. This has been a 5 week program.
4. Engine building – 6/8/10 minutes (add to last weeks work)
Evens – 12/10/8 cals AB
Odds – 15 burpees
5. Unilateral work
Single-arm, landmine press – 4x10e
