Team AlbaCross

SNATCH WARM-UP CIRCUIT V1

This warm-up piece promotes good movement with the (unloaded) barbell, mobilises you, and raises your core temperature to get you ready for the session EMOM x 10, alternating between the following 5 stations: - 8 Moonwalk muscle snatches - 8-12 Cal row - 8 Overhead squats - 20-30 Sec dead hang - 10-20 Sec wall-supported handstand hold

Hip Muscle Snatch + Hip Power Snatch + Hip Snatch + Snatch

5 x 1

Snatch (Albacore)

3, 2, 1, 3, 2, 1 @ 67, 72, 77, 72, 77, 82 %

Back Squat (albacore)

3, 2, 1, 1, 15 @ 60, 70, 75, 80, 70 %

⚡️BLITZ⚡️

EVERY 5 MIN. (03:00 interval cap) for 4 rounds (A-B-A-B): 🅰️ - 15 dumbbell push jerks @ 15/22.5 kg - 15 T2B - AMRAP BBJO 🅱️ - 10 front squats* @ 50% of 1RM C&J - 3 wall-walks - AMRAP cal ski Go hard and keep going hard throughout all 4 intervals. The goal is to stack up as many total burpees and calories as possible - your score is the sum of these two elements. Try to beat your score from last week! Please log your score for future reference. *No rack allowed, so you'll have to clean the barbell before squatting it. If you do a squat clean, this counts as a rep. SCALING: - Scale the DBs to 10/17.5 if needed. - Scale T2B to hanging leg-raises if needed.

GYMNASTICS WARM-UP CIRCUIT V1 ♨️

This warm-up piece will open up your shoulders, prep you for pressing and raises your core temperature to get you ready for the session. E3MOM x 3: - 5-8 hanging leg raises - 10-20 sec. ring support hold - light-moderate pace Assault bike for the remainder of the 3-minute window.

COUPLET: 🅰️ Tucked Front Lever Negative + Strict Pull-up* 🅱️ Dips ** E2MOM x 5 = 10 min. total: - 1+2-3 reps of A, straight into; - 1 set of B @ RiR*** 2-3 *if you are having trouble getting upside-down, try doing this complex in the rings in stead. Do the pull-ups as forcefully and explosively as possible. If you can get chest-to-bar contact, go for it! **if you can do less than 8 reps, scale by using bands. ***RiR = Reps in Reserve; So RiR 3 means that you should stop the set when you have 3 reps left in the tank.

Snatch Deadlift (TnG)

5 x 5 @ 95, 100, 100, 105, 105 %

Albacore Snatch Pull Complex

4 x 1 @ 70, 75, 80, 85 %

Renegade Row

6, 5, 5, 4

Arch Hold

Outside or on the runner - your choice. 8 rounds (16 min. total): >> 01:15 run @ RPE 8* + 00:45 jog/walk @ RPE 3 *RPE 7 last week, so go a little harder this week.

C&J WARM-UP CIRCUIT V1

This warm-up piece promotes good movement with the (unloaded) barbell, mobilises you, and raises your core temperature to get you ready for the session. EMOM x 10, alternating between the following 5 stations: - 16 TnG hang power cleans - 8-12 cal Assault Bike - 8 thrusters - 20-30 sec pendulum dead hang - 10-20 sec handstand hold (glute supported)

YoYo Clean + Clean + Push Press + Push Jerk + Split Jerk

5 x 1

Clean & Jerk (Albacore)

6 x 1 @ 65, 70, 75, 70, 75, 80 %

Front Squat (Albacore)

8 x 1 @ 70, 70, 70, 75, 75, 75, 80, 80 %

Tempo Dumbbell Push Press

@ 5

Single-leg Romanian Deadlift

4 x 9

Alternating Pistol Squat

@ 7

GYMNASTICS WARM-UP CIRCUIT V2 ♨️

This warm-up piece will prep your wrists and kipping technique and raise your core temperature to get you ready for the session. EMOM x 9, alternating these three stations: - 10-20 kip swings* (in the bar) - 7-10 cal row - 10-20 sec. frog stand *Rhythm is your focus - start small and grow them bigger during the set, but always maintain good rhythm. If you start dangling, discontinue the set.

SKILLEX 🤸

'SKILLEX' let's us practice our gymnastics while breathing rhythmically (not frantically). Quality of movement should be your main focus; increased capacity is very often a positive byproduct of adopting a qualitative approach. The purpose of this piece is for you to practice technical precision and repeatability - this is not possible to do when chin-deep in lactic acid, lungs on fire and fully confused. So let's obey the guidelines for exertion and pick variations we are confident we can perform well - we can always climb the difficulty ladder next week. Please reach out to me directly if you are not sure which progressions to chose! COUPLET: 🅰️ Bar complex 🅱️ Handstand practice* OPTIONS for A: A1. Pull-over + Bar Muscle-up + Toes-to-Bar + Chest-to-Bar (1+1+1+1) A2. Hips-to-Bar + Toes-to-Bar + Chest-to-Bar (1+1+1) A3. Toes-to-Bar + Chest-to-Bar (1+1+1+1) A4. Knees-to-elbows + Kipping Pull-up (1+1+1+1) OPTIONS for B (all for time but obey the RPE** cap): B1. Handstand Flutter Kicks to Band B2. Nose-touch Wall Walk with a Hold B3. Elevated Pike Hold B4. Pike Hold E3MOM x 8 = 24 min. total: - 1 set of A, (max 2 attempts) straight into; - 1 set of B (go for an RPE 5-6). PROGRESSION FROM LAST WEEK: If you completed all 8 rounds of your bar-complex (A) of choice last week without failing, increase to 2 reps on any element of the complex, or do one of the more challenging complexes listed (in case you didn't do the hardest one). You can even add a rep of e.g. T2B every other round. For B, the RPE is now 5-6 instead of 5, so you can push yourself a bit more this week - but make sure you stay well clear of failure 💀 Spend the remaining time of the 3-minute intervals on the bike erg or runner, going at an easy to moderate pace, aiming to maintain a zone 3 heart rate throughout the piece 🖤 *The freestanding handstand is a skill that is conducive to lots of areas of functional fitness. In this cycle we practice that, by doing drills that support our development towards that awesome skill. **RPE = Rated Perceived Exertion; RPE 1: very low effort RPE 10: all out effort

Bench Press (Albacore)

8, 8, 8, 8, _ , _

Pendlay Row (Albacore)

8, 8, 8, 8, _ , _

For Time: 75 Sandbag ground-to-overhead (30/20 kg) 60 Alternating dumbbell snatches (22.5/15 kg) 40 Shuttle runs (7.5m out + 7.5m back) 30 Burpee pull-ups* 20 Deadlifts (70/102.5 kg)** This is a chipper, meaning the team has to complete all reps of a movement before progressing to the next movement. One partner will be working at a time, splitting the reps as needed. Communicate about rep count to make sure you do the right amount of work. Make a plan before you begin - if one of you is very good at one or several of the movements, make this person do more work on this/these movement(s). TC: 20 minutes *Scale burpee pull-ups to regular burpees if needed. **Scale the barbell to 50/80 kg if needed. If you are not sure if you should scale, opt for the drop-&-go version, doing quick singles instead of big TnG sets.