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100 abmat butterfly sit ups
15′ rope climb, 5 reps
100 Walking Lunges
Row 500 meters
25 Strict Pull Ups*
50 Bar Touch Burpees
*Scale to a very difficult ring row.
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65-75-85-95-105%
Always have a coach watch and spot on 95 & 105%
21-15 & 9 Reps of:
Box Jump Overs
Burpee Pull Ups
6 minute time limit
Rest to 10 minutes
21-15 & 9 reps of:
Goblet Step Ups
Thrusters
6 Minute time limit
Rest to 20 minutes
Box jump overs can be step down. Step ups are 1 count, alternating. Pick a weight you can do unbroken on the barbell. Go light, please drop under control. Do not drop empty bars.
RX = 24/20 Box, 8/7′ Bar, 53/35 KB, 75/53 BB
RL= 24/20 Box, 8/7′ Bar, 30/20 DB per side for step ups (suitcase hold) & thrusters
Scale to step up/overs, bar touch burpees & lighter weight.
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
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20 Minutes
Minute 1: Push Ups to :30
Minute 2: Hollow Rock Hold to :30
Minute 3: Sit Ups to :30
Minute 4: V-sit hold to :30
Score is total push ups & sit ups. Holds must be unbroken.
21-15 & 9 Reps of:
Box Jump Overs
Burpee Pull Ups
6 minute time limit
Rest to 10 minutes
21-15 & 9 reps of:
Goblet Step Ups
Thrusters
6 Minute time limit
Rest to 20 minutes
Box jump overs can be step down. Step ups are 1 count, alternating. Pick a weight you can do unbroken on the barbell. Go light, please drop under control. Do not drop empty bars.
RX = 24/20 Box, 8/7′ Bar, 53/35 KB, 75/53 BB
RL= 24/20 Box, 8/7′ Bar, 30/20 DB per side for step ups (suitcase hold) & thrusters
Scale to step up/overs, bar touch burpees & lighter weight.
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
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5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
https://www.youtube.com/watch?v=yf-Ig745OSM
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4-6 second faster than your 2k pace
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Hang Clean + Clean + Jerk
10min AMRAP of:
2 Snatches (95/63)
2 Toes to Bar
10cal Row
4 Snatches
4 Toes to Bar
10cal Row
6 Snatches
6 Toes to Bar
10cal Row
8…
(Rx+ 135/93)
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20 Minute AMRAP:
10 Surfer get ups alternating
Run long side
Drag push-up to water
Swim long side
30 UFC
run short side back to water
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For time:
1 Mile Run
30 Man Makers
1 Mile Run
Your Coach has something up his sleeve…show up & find out what’s planned!
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21-15-9
Calorie Row
Thrusters 75/53
Bar facing Burpees
RX+ = Air Bike, 95/63
12 minute time limit. Focus on steady pacing and finishing strong. Sets should be unbroken.
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5/10 Strict Pull Ups
10/20 Feet up Push Ups 20″
20 Walking Lunges, 2 count
25 Box Jumps 24/20
50 Pull Ups
100 Air Squats
100 Double Unders
500 Meter Run
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5/10 Strict Pull Ups
10/20 Feet up Push Ups 20″
20 Walking Lunges, 2 count
25 Box Jumps 24/20
50 Pull Ups
100 Wall Balls 20/14
100 Double Unders
50 Calorie Row
RX+ =
5 Strict Ring Muscle Ups
10 Strict Handstand Push Ups
20 Alternating Pistols
25 Box Jumps 24/30
50 Pull Ups
100 Wall Balls
200 Double Unders
50 Calorie Row
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65-75-85-95%
30 minute AMRAP of:
50 double unders
2 Rope Climbs, 15′
100 yard 1 arm farmers carry 53/35*
*farmers carry on a 10 yard out and back x 5
RX+ = 70/53, 10 cals on Air Assault to finish each round.
Scale double unders to lower reps or 100 yard shuttle run.
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4 Rounds:
30 Kettlebell Swings 53/35
40 Mountain Climbers, 2 count
50 Butterfly Sit Ups
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65-75-85-95%
21-15-9
Clean, 135# / 95#
Ring Dips
Four rounds:
One armed Farmers Carry, 50 yards/side
Side plank hip raises, 10/side
Russian Twists, no weight, 50 reps
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7 Minute AMRAP
100 Bicycle Crunches
100 Flutter Kicks
50 Alternating Side Supermans
50 Plank Knee to Elbows
800 run
200 dubs
50 Wallballs (20/12) 11′ foot target/10′
25 pull-ups
800 run
200 dubs
50 burpees
25 pull-ups
800 run
37 minute cap
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Three rounds of:
Push Ups (Reps)
Anchored Sit Ups (Reps)
Goblet Squats 35/26 (Reps)
Toes to Bar (Reps)
Air Assault, Ski Erg or Rower Calories
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the bike where each calorie is one point.
Push ups is chest to deck to full lock out, no worming. Sit ups are anchored, shoulder blades touch the ground, touch any part of the dumbbell.
Stagger start to allow the same order.
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Three rounds of:
Push Ups (Reps)
Anchored Sit Ups (Reps)
Goblet Squats 35/26 (Reps)
Toes to Bar (Reps)
Air Assault, Ski Erg or Rower Calories
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the bike where each calorie is one point.
Push ups is chest to deck to full lock out, no worming. Sit ups are anchored, shoulder blades touch the ground, touch any part of the dumbbell.
Stagger start to allow the same order.
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5 Dumbbell Snatch per side
5 Dumbbell Swings per side
10 Burpees to a target 12″ above your reach
Rest 60 seconds
http://rosstraining.com/blog/the-magic-50/
Use a heavy dumbbell. Snatches are from the hang, Swings are Russian, just above head height. If you are able, you may use a kettlebell.
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
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65-75-85-95%
4 Rounds For Time
9 Hang Power Snatch 95/63
15 Deadlifts 95/63
21 Box Jumps/Step Ups
RX+ = 135/83, Box Jumps
Pick a weight that allows you to maintain perfect form. 15 minute time cap. For each rep not completed, add 1 second to your time. Pacing and mechanics will be key in this workout. If you’re not proficient with the barbell yet, scale to Kettleell swings & deadlifts.
Attempt to beat your score from November 14th.
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For Time:
100 pullups
100 pushups
100 situps
100 air squats
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Heavy “Fran”
12-9-6
Thrusters 135/93
Weighted pullups 53/35
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7 MINUTE AMRAP
7 Deadlifts
7 Thrusters
7 Burpee Over Bar
Naughty – Rx 115/75
Nice – Scaled 75/55
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For Time:
Buy in: 800m run
3 rounds
10 Butt to floor
15 Calorie Row
then
3 rounds
10 Burpees
15 Russian KBS
then
3 rounds
10 Box Jumps
15 Push-Ups
Buy out: 800m run
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25 Min AMRAP
400M Run (to lifeguard stand and back)
5 Burpees at every garbage can you pass along the run. (down and back)
10 Tuck Jumps
Sprint to Water
Water Submerge
10 Uphill Situps
Bear Crawl To Start