18 min EMOM
1st 8 Thrusters RX 50 kg
2nd 10 Toes to Bar
3rd 8 Burpees
Hybrid WOD
Every 7 min
1st 1000/800 m Run
2nd 6 min AMRAP 10 Plate Thrusters RX 20 kg, 5 Burpees Jump on the plate (1 min REST)
3rd 1000/800 m Run
4th 1250/1000 m Row Erg
Push
A1. 1×10 1×8 1×6 2×4 bench press/4×8 bench press
A2. 4×12 dumbell Incline chest press
A3. 4×8 push press
A4. 4×10 machine shoulder press
A5. Superset set 4x 10 chesr fly cable + 12 over head tricep extension
A6. 3×10 drop set cable tricep extension Core: 3x 20 v ups + 20 back extensions
Pull
B1. 5×5 weighted pull ups
B2. 4×10 lat pull down
B3. 4×10 T bar row high grip
B4. 4×12 seated triagonal row
B5. Superset set 4x 12 trx rows + 12 Hummer curls
B6.3×10 Larry Scott bicep curls Core: 12 ghd back extension + 12 knee raises hanging bar
Legs
C1. 1×10 1×8 1×6 2×4/ 4×8 front squat
C2. 4×10 v squat
C3. 4×10 leg press
C4. 4×8 hip thrust
C5 super set 4×12 standing leg abductions + 12 leg curls
C6. 3x12r/12l cable Donkey kicks Core: 15 weighted crunches + 10r/10l side plank rotations
Upper Body Focus
A1. 4×8-10 Front Squat (DB or Bar)
A2. 4x 20(10R/10L) Overhead plate step back lunge
A3. 4×10 wide grip Bent over row (Barbell)
A4. 4×10 Bench press
A5. 3 ss 12 Machine pull down + max feet elevated push ups
A6. 3 ss 12 underhand chest supported row + 12 dumbbell chest fly
A7. 3 ss 20 tuck ups + 15L/15R cable woodchopper
Lower Body Focus
B1. 4×8-10 Sumo Deadlift
B2. 4 ss 20 side step squats + 12 Leg curls
B3. 4 ss 10 suitcase step ups + 15 Hip thrusts
B4. 4x 8 pull ups
B5. 4×10 Arnold press
B6. 3 ss 15 Close Grip Dumbbell chest press + 12 DB rotational bicep curl
B7. 3 ss 15 banded raised leg crunch with abduction + 30-40″ banded plank with hip extension
Upper body FBB
A1. 3 sets of: 1’ Skierg 10-10 Floor Press 10 Tall kneeling Hip to Halo
A2. 4 sets of : 6 Wode Girp Bench Press
A3.3 sets of: 10-10 Half Kneeling Shoulder Press
A4.3 sets of : 15 Deficit Push Ups 12 Dips 10 Incline Db front raise
A5: 3 sets of: 20 Skull crushers 20 Hammer Curl
Lower body FBB
A1.3 sets of: 1’ Run 15 Plate Sumo Goodmorning 12 Kb Row
A2.4 sets of : 8-10 BB Deadlift
A3. 3 Sets of: 8 Bent Over Row
A4.3 sets of: 12 Bulgarian Lunges 8-8 Single arm row
A5.3 sets of : 15 Hamstring Curls 15-15 Side Clam Raises 20’’ Hollow
Mixed FBB
A1.3 sets of: 1’ Bike 8-8 Bird Dog Row 8-8 Half Kneeling Bottoms Up Kb Press
A2.4 sets of : 6 Incline Bench Press
A3.4 Sets of: 6 Strict Pull Ups
A4.3 sets of: 12 Hip Thrust 10 Bradford Press
A5. 3 sets of: 12 Barbell Preacher 10 Oh tricep Extensions 15 Abductions
