GROUP A
WARM UP
4mins
10 Russian swings
10 Spiderman push ups
MOBILITY
Shoulder trigger
Pistol of doom
Hipster glide
Peanut crunches
STRENGTH
Dips 7×3
WOD
Wittman
7 Rounds
15 Kettlebell swings 24/16kg
15 Power cleans 42.5/30kg
15 Box jumps 24/20″
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
50 Strict pull ups
SKILLS DEVELOPMENT
Rope climbs
GROUP B
- Overhead squats 4×2
- Back squats 4×2
- 5 Rounds every 4mins
Row 400m
B EXTRAS
LIFTING/POWER
- Oly warm up
- Romanian deadlift 3×6
- Snatch high pull 5×5
- Close grip bench 5×8
GYMNASTICS
- Muscle up warm up
- Dips 5×5
- Strict pull ups 5×5
- Toes to bar 3×20
ENDURANCE
- Running drills warm up
- Every 3mins x 10
run 400m
Run at your 5km pace so you can easily maintain pace
There are to be no fast or slow rounds, each one is identicle