2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
10 Medball Power Cleans
10 Medball Push Press
STATION 2
1:00 Row for Max Distance
1:00 Rest
:30 Row for Max Distance
:30 Rest
STATION 3
AMRAP
10 Medball Front Squats
10 Medball Russian Twists
1 ROUND
:30 Single Unders
:30 Good Mornings
:30 Single Unders
:30 Up-Downs
-1:00 Rest-
1 ROUND
:30 High Jump Single Unders
:30 Straight Leg Sit-ups
:30 Fast Jump Single Unders
:30 Up-Downs
5-5-5-5
Tempo Deadlift (1111)
(Score is Weight)
FOR TIME
40-30-20-10
Up-Down
80-60-40-20
Double Unders
3-3-3-3
Deadlift (185/135)
-10:00 Hard Cap-
AMRAP x 5 MINUTES
5 Slam Ball Deadlifts
6 Alt. Slam Ball Around the Worlds*
5 Slam Ball Strict Press
20 Mountain Climbers
*Slam Ball will be held in front of face, rotated around the head clockwise and then rotated back counter clockwise. Each rotation is considered a rep.
5-5-5-5
Tempo Strict Press (1111)
(Score is Weight)
FOR TIME
25 Push Press (95/65)|(65/45)
Immediately into…
7 ROUNDS
6/4 Cal Bike
12 Slam Balls (30/20)|(20/10)
Immediately into…
25 Push Press
(Score is Time)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Air Squats
STATION 2
Max Push-ups
STATION 3
Max Alt. V-ups
STATION 4
Max Lunges
2 ROUNDS
10 Alt. Shoulder Taps in High Plank
10 Alt. Groiners
10 Scap Pull-Ups
Into..
3 ROUNDS
5 Up-Downs
5 Inchworms w/ a Push-Up
5 Kip Swings
Into..
2 ROUNDS w/ empty bar
8 RDLs
8 Hang Muscle Cleans
8 Alt. Elbow Punches
8 Hang Power Cleans
ON A 10:00 RUNNING CLOCK…
Slowly Drill and then Practice Transitions or Jumping Transitions for Bar Muscle-Ups.
If you are unable to do strict pull ups, do a 10 minute EMOM of negatives – used bands, boxes, etc to accommodate but make them difficult.
20 Bar Muscle-Ups – OR – 40 Pull Ups
Then in the remaining time…
6 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Burpees
Modify Cleans to Hang Power or KB Swings as needed.
This should be a weight you can do UNBROKEN for 20 reps.
42 cleans and 42 burpees – scale weight accordingly.
Movement integrity before LOAD always.
15 minute hard time cap.
Fabio’s A1A Playlist:
https://open.spotify.com/playlist/1LSxcymrVEcO9awMPWQeWN
4 SETS
50/40 Cal Bike
-Rest 4:00 b/t Sets-
(Score is Each Round for Time)
2 ROUNDS
10 Alt. Shoulder Taps in High Plank
10 Alt. Groiners
10 Scap Pull-Ups
Into..
3 ROUNDS
5 Up-Downs
5 Inchworms w/ a Push-Up
5 Kip Swings
Into..
2 ROUNDS w/ empty bar
8 RDLs
8 Hang Muscle Cleans
8 Alt. Elbow Punches
8 Hang Power Cleans
ON A 10:00 RUNNING CLOCK…
Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up
(No Measure)
ON A 12:00 RUNNING CLOCK…
20 Ring Muscle-Ups
Then in the remaining time…
2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar
into…
2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar
into…
AMRAP in remaining time of…
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar
No other rep or weight changes in workout.
*New NCFIT Classic Workout!
(Score is Rounds + Reps)
3×3
Front Squat*
*Perform at same heavy weight across
(Score is Weight)
3×3
Push Press
*Perform at same heavy weight across
(Score is Weight)
2 ROUNDS
10 Ring Rows + :10 Bottom of Ring Row Hold
10 Push-Ups + :20 Plank Hold
10 Air Squats + :30 Squat Hold
10 Burpees
EMOM x 4 MINUTES
:30 MAX Ring Rows
:30 Ring Row Hold
-:30 Rest-
EMOM x 4 MINUTES
:30 MAX Push-Ups
:30 Plank Hold
-:30 Rest-
EMOM x 4 MINUTES
:30 MAX Air Squats
:30 Bottom of Squat Hold
-:30 Rest-
EMOM x 4 MINUTES
MAX Burpees in :45
(Score is Reps for Each Round)
*New NC30 Benchmark!
2 ROUNDS
5 Push-up to Pike-up
10 Bootstrap Stretches
10 Lizard Rotations per Side
Into…
EMOM x 6:00
:30 On/ :30 Off
Min 1 – Row (Easy)
Min 2 – Wall Squats
https://youtu.be/hV_rDOloxCI
Min 3 – Row (Moderate)
Min 4 – Cossack Squats
https://youtu.be/YvxmS5BIPi8
Min 5 – Row (Hard)
Min 6 – Back Squats w/ empty bar
For all squats, focus on great movement patterns.
Mark Pratt’s Ex-Pat Playlist
https://open.spotify.com/playlist/4f3Lky9axfWCdxp4WgzdZn…
Build up to 5-10 pounds heavier than last week, then do 5 sets at the same weight, resting a couple minutes between sets.
You want a power booty? Ya gotta move weight with good form. Get after it.
3 ROUNDS FOR TIME
30 Goblet Lunges (35/26)[53/35]
350/300 Row
or
20/15 Calorie Bike
Lunges are anyway, alternate or not.
Stand up fully with feet together each rep.
Reset rower each round.
FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)
(No Measure)
EMOM x 10 MINS
Odd- :30 Row (increasing effort every round)
Even- :45 of Movement!
1st round= Alt Groiners
2nd round= KB DL
3rd round= RKBS
4th round= KB Upright Row
5th round= Plank Shoulder Taps
EMOM x 25 MINUTES
MIN 1 – 12/10 Cal Row
MIN 2 – 20 Alt. V-Ups
MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35)
MIN 4 – 20 KB Goblet Step-Back Lunges
MIN 5 – :45 Max KB Plank Touches*
*KB placed arm’s distance in front of plank hold, alternate arms each touch.
(No Measure)
AMRAP x 5 MIN
100m Run
8 Alt. Box Step Ups
:15 Wall Sit (check for depth)
300m Bike
3 ROUNDS FOR TIME
200m Run
14 Alt. Lateral Box Step-Overs
1:00 Wall Sit
14 DB Curl to Press
600m Bike
-Time Cap 16:00-
(Score is Time)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
10 Box Jumps
12 V-Ups
STATION 2
EMOM
15 Burpees
STATION 3
AMRAP
10 Box Jumps
12 DB Push Press
STATION 4
EMOM
15 KB Swing
Partner Style “You Go, I Go” Warm-Up
AMRAP x 6 MINUTES*
ROUND 1
P1: 100m Run
P2: Air Squats
ROUND 2
P1: 100m Run
P2: Lunges
ROUND 3
P1: 100m Run
P2: MB FR Lunges
ROUND 4
P1: 100m Run
P2: Wall Balls
*Partner 1 is the timekeeper. Once the run is completed, switch. Partner 2 does max reps of movement until partner 1 returns from run.
3 SETS
8/8 Reverse Front Rack Lunges
25 Glute Bridges
(Score is Weight)
IN TEAMS OF 2…
FOR TIME
100 Wall Balls (20/14)|(14/10)
80 Sit-ups
60 Front Rack Lunges (135/95)|(95/65)
400m Run
20 Synchronized Burpees
*Split work evenly. Both partners will complete the 400m Run together.
(Score is Time)
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
3 ROUNDS:
8 THRUSTERS (95/63)(RX+ 40/25 DB)
33 DOUBLE UNDERS
4 ROUNDS:
5 THRUSTERS (95/63)(RX+ 40/25 DB)
5 BAR FACING BURPEES (RX+ 3/2 MUSCLE UPS)
5 ROUNDS:
3 THRUSTERS (95/63)(RX+ 40/25 DB)
10 SIT UPS (RX+ BURPEES)
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
2 ROUNDS…
10 Lunges
5 Push-Up to Pike
10 Groiners
2 ROUNDS…
10 Up-Downs
10 Jumping Squats
20 Shoulder Taps
IN TEAMS OF 2…
FOR TIME*
120 Thrusters (135/95)|(95/65)
120 Up-Downs
*P1 works while P2 rests. Reps can be broken up and completed in any order.
(Score is Time)
FOR RECOVERY
3:00 Slow Bike, Row or Walk
3:00 Foam Rolling Quads
3:00 Foam Rolling Upper Back
(No Measure)
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
10 Cal Bike
STATION 2
EMOM
25 Double Unders + 10 DB Deadlift
STATION 3
AMRAP
5 Renegade Rows
10 DB Ground to Overhead
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
AMRAP x 7 MIN
10 KB Sumo Deadlift
:20 Hollow Hold
10 KB Goblet Squat
:20 Arm Haulers
5/5 Single Leg RDL (no weight)
AMRAP x 10 MINUTES
8 Alt. V-Ups
12 Russian KBS
(Score is Rounds + Reps)
“TABATA”
8 ROUNDS :20 ON / :10 OFF*
MVMT 1 – Banded Good Mornings
MVMT 2 – KB Side Bends**
*Alternate movements for total of 8 rounds
**Switch sides every other round
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
AMRAP x 5 MINUTES
2 Ring Rows
4 Push Ups
6 Alt. Lunges w/ Twist
8 Step Ups
From here, go into your teaching session that highlights the different scaling options for today’s strength/workout.
EMOM x 9 MINUTES
MIN 1 – 5 Strict Pull-ups or Elevated Ring Rows
MIN 2 – 5 DB Push-ups or Hand Release Push-ups
MIN 3 – 5 DB Tempo Goblet Squat (22X2)
(No Measure)
AMRAP x 15 MINUTES
3 Strict Pull-ups
5 DB Deficit Push-ups
7 Box Jumps (20)*
*20″ for all athletes
(Score is Rounds + Reps)
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
EMOM x 25 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – 20 Alt. V-Ups
MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35)
MIN 4 – 20 KB Goblet Step-Back Lunges
MIN 5 – :45 Max KB Plank Touches*
*KB placed arm’s distance in front of plank hold, alternate arms each touch.
(No Measure)
2 ROUNDS…
10 Lunges
5 Push-Up to Pike
10 Groiners
2 ROUNDS…
10 Up-Downs
10 Jumping Squats
20 Shoulder Taps
IN TEAMS OF 2…
FOR TIME*
120 Thrusters (135/95)|(95/65)
120 Up-Downs
*P1 works while P2 rests. Reps can be broken up and completed in any order.
(Score is Time)
FOR RECOVERY
3:00 Slow Bike, Row or Walk
3:00 Foam Rolling Quads
3:00 Foam Rolling Upper Back
(No Measure)
ON A 15:00 RUNNING CLOCK…
Practice Bar Muscle-Up Skill*
*Goal for today’s session is to practice without any other additional work. Work on quality sets or connecting reps. Keep the volume manageable and the quality of movement high. For those with great BMU skill…
5:00 Max Meters Row
5:00 Max BMU
5:00 Max Meter Row
(No Measure)
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
In 30 minutes, complete as many rounds and reps as possible of:
500 m row
10 strict L-sit pull ups
10 kipping pull ups
10 deadlifts 95/63
10 hang power cleans
10 front squats
50 double unders
2 rope climbs, 15′
Modify barbell to KB deadlift, swing & goblet squat at a challenging weight
RX+=135/83
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
ON A 10:00 RUNNING CLOCK…
Running Warm-up Prior to 1 Mile Test
(No Measure)
Team 1k Row!!
In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)
With the Same Partner…
AMRAP x 5 MINUTES
5 Burpees in-sync
10 Sit-ups in sync
15 Air Squat + Jumping Jack in-sync*
*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.
ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
**Last Seen 9/25/19
Please also record mile time.
AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
5×5
Back Squat*
*Perform at same moderate-heavy weight across. Use 75-80% of the 5RM from Wednesday.
5×5
Strict Press
*Perform at same moderate-heavy weight across
(Score is Weight)
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
Team 1k Row!!
In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)
With the Same Partner…
AMRAP x 5 MINUTES
5 Burpees in-sync
10 Sit-ups in sync
15 Air Squat + Jumping Jack in-sync*
*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.
ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
AMRAP x 4 MINUTES
5/5 Single Arm Ring Rows
5 Knee Push-ups
5 Tempo Squats (22×1)
AMRAP x 20 MINUTES
5 Ring Rows or Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Rounds + Reps)
*New Benchmark Workout
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
2 ROUNDS
1:00 Row
6 T Push-ups with :02 Pause in the T Position*
8 Barbell Strict Press
10 Lateral Jumps Over Bar
* T Push-up is a normal Push Up, finishing with one hand reaching toward the ceiling.
5-5-5-5
Tempo Strict Press (2111)
(Score is Weight)
EVERY 2:00 FOR 6 SETS
20/15 Cal Row
MAX Push Press (115/75)|(75/55)
-Rest :30 b/t Sets-
(Score is Reps)