EMOM x 4 MINUTES (:50 WORK / :10 REST) MIN 1 - 10 Scap Push-up into Max Plank Hold MIN 2 - Alt Lunge & Reach MIN 3 - Hollow Hold MIN 4 - PVC Pass Throughs INTO.. EMOM x 4 MINUTES MIN 1 - 5 Scap Pull-ups + 10 Kipping Swings MIN 2 - 10 Push-ups + Max Box Step-ups MIN 3 - 1 Wall Walk + :20 Wall Facing HS Hold MIN 4 - 5 Barbell Snatch Deadlifts + 5 Barbell Muscle Snatch

A) 0-5:00 Establish max reps of unbroken kipping/butterfly B) 5:00 - 8:00 AMRAP Max reps wall walks in 3 mins C) 10:00 - 12:00 AMRAP Max reps ring rows in 2 mins D) 15:00 - 20:00 AMRAP Max pushups in 2 mins

QF '24 Workout 1 EMOM16 A. Max Power Snatch @ 135/95 B. Max Cal Row C. Max Box Step Ups D. Rest

3x - Incline DB Bench Press x 10 (Medium Weight) - DB Flys x 10 (Medium weight) - Tricep Rope Pull Downs x 12 (AHAP) - Bar Dips x 8-12

200m Run INTO.. Glute Band Warm Up: 25ft Monster Walk FWD/BWD 25ft Side Step each direction 8 knee in knee outs ea side 10 Air Squats 10 Glute Bridges INTO.. 1 Round of: 20 Single Unders 10 Alt SA DB Hang Power Clean 20 Crossovers 10 SA DB Strict Press (ea/arm) 20 Double Unders INTO.. Barbell Warm-up: 10 Empty Barbell Tempo Back Squats @ 31x1

Back Squat

10 x 1

100 Single Unders 20 DBL DB Hang Power Clean 100 Cross Overs 20 DBL DB Shoulder To OH 100 Double Unders 20 DBL DB Hang PC To OH *DB weight: 35/25 *10 min cap.

4x - 12-15 GHD Sit Ups - 12-15 GHD Back Raises - 45s Plank

AMRAP x 7 MINUTES 200m Run 1:00 C2 Bike 10 Scap Push-up :20 Up Downs

4 Rounds For Time 500M Row 1000M C2 Bike 400M Run 20 Burpees Time Cap: 30 Mins Order of movements per round can be mixed.

*Devoted to strength or gymnastics technique development

3x - Barbell Front Rack Step Ups x 6 ea leg - Sumo DL High Pulls x 10 (Medium Weight) - Barbell Hip Thrusts x 10 (Medium Weight(

3:00 Fan Bike (every :30 increase speed) INTO.. Glute Band Warm Up: 25ft Monster Walk FWD/BWD 25ft Side Step each direction 8 knee in knee outs ea side 10 Air Squats 10 Glute Bridges INTO.. 1 Round of: 25ft Knee Hug to Samson Lunge 25ft Side Lunges 25ft Quad Pulls 25ft Toe Sweeps INTO.. Barbell Warm-up: 10 Empty Barbell Tempo Deadlifts @ 31x1

Deadlift

1 x 3

Death By Fan Bike EMOM - go until failure 5/4 Cal Fan Bike 20min Cap *Every minute increase calories by +1. *Athletes go until they cannot complete the required work in the minute timeframe. *Score for TOTAL calories, this includes calories from the final minute of work, even if that's where the athlete fails. Every calorie counts!

3x - Rope Pull Ups x 4-6 (Left hand on top) - DB Pull Overs x 10 (Medium) - Rope Pull Ups x 4-6 (Right hand on top) - Banded or Rope Face Pulls x 10 (Medium)

400m Run INTO.. 2 Rounds of: 25ft Inchworm + Seal + Downdog 25ft Side Lunges 25ft Crab Walks 10 Kipping Swings 5 Strict Pull-ups 10 Push-ups 10 Alt SA DB Deadlifts

Strict Press

1 x 3

Bench Press

1 x 3

3 Rounds For Time Helena 400M Run 12 BMU 21 DB Snatches @ 50/35

3x - Barbell Rollouts x 8-12 - Hanging Strict Knee Raises x 8-12 - Plank Transitions x 30s

Complete the following - 1-3 Minute Quad Mash on each leg - 1 minute couch stretch on each leg - 1 minute banded hip distraction in each variation on each leg - 1 minute IT Band Stretch on each leg https://youtu.be/yvAU31aZt2E

3:00 Fan Bike INTO.. Dynamic Stretching: 25ft Lunge with Twist 25ft Side Lunges 25ft Duck Walk 10 Bootstrappers INTO.. 1 Round of: 10 SA DB Alt. Deadlift 6 SA DB Alt. Devil's Press INTO.. Barbell Warm-up: 20 Alt Barbell Elbow Punches 10 Tempo Front Squats @ 31x1

Power Clean + Power Jerk

5 x 5

Front Squat

3 x 1

3 Rounds 10 DBL DB Hang PC&J (50/35) 10/8 Cal Fan Bike ...immediately into... 3 Rounds 8 Burpee To Target (8 inch) 8/6 Cal Fan Bike ...immediately into... 3 Rounds 6 DBL DB Devil Press (50/35) 5/4 Cal Fan Bike

Superset 3x: - Hollow Hold x 30s - Russian Twist x 20 (20/14) - Superman Hold x 30s - Plank Transitions x 30s