3 ROUNDS (7 MINUTE CAP)
200m Run
20 Hollow Body Flutter Kicks
12 KB DL
6/6 KB BOR
EMOM x 10 MINUTES
5 Deadlifts*
*Increase weight every other round. Keep weight light-moderate.
FOR TIME
800m Run
21 Deadlifts (135/95)
400m Run
15 Deadlifts (155/105)
200m Run
9 Deadlifts (185/135)
2 ROUNDS
5 Burpees
10 Air Squats
5/5 DB Sumo Deadlift
10 Medicine Ball Push Press (throw to a target)
5/5 DB Push Press (focusing on an aggressive punch up, locking out the elbow, arm by the ear)
2 SETS
5 ROUNDS FOR TIME
10 Wall Balls
10 Alt. DB Snatch
Rest 3:00 b/t Sets
-16:00 Hard Cap-
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
EMOM x 8 MINUTES
MIN 1 – 3-5 Tall Box Jumps*
MIN 2 – 2-3 Wall Walks
*Suggested max height of 36″
3 SETS (4:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over (24/20)
20 Wall Balls (20/14)|(14/10)
Max Deadlifts (275/185)|(185/125)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 DB Ground to OH
:20 Plank Hold
STATION 2
AMRAP
10 Up-Downs
:20 Plank Hold
STATION 3
AMRAP
10 Sit-ups
:20 Plank Hold
STATION 4
AMRAP
10 Push-ups
:20 Plank Hold
Heavier than last week.
Every 6:00 for 3 Rounds (5 minute time cap each round)
20 Toes To Bar
20 Burpees Over Bar
20 Thrusters (95/63)
Score is slowest round.
This is the same amount of work as last week Monday, but a different time and rest domain. Working on bigger sets of each movement, please scale appropriately compared to how you felt last week. Will this be harder or easier?
ALTERNATING EMOM WITH a good set of push ups. Don’t blow up or pump out, but do a good set.
Run 400 meters
into…
3 rounds of:
15 hang power cleans
50 double unders
into…
Run 400 meters
—-
Scaled – light weight or russian KB swings, single unders or weighted jacks
RX – 75/53
RX+ 115/83
This is a sustained sprint – go out at a fast but sustainable pace, about 85%. Barbell should be unbroken or very close.
11 minute time limit. As long as you’re out the door before 10 minutes, finish.
hang power clean+hang clean+push jerk+split jerk
Continue building on technique practice from last weeks session.
For time:
60 Cal Row
50 Wallballs 20/14
40 Kettlebell Swings 70/53
1-2 ROUNDS
2 Up-Down Step Overs
4/4 SA DB Sumo Deadlift High Pulls
6/6 SA DB Split Stance Presses
Immediately into …
1-2 ROUNDS
2 Burpee Box Jump Overs
4/4 SA DB Muscle Snatches
6/6 SA DB Thrusters
*5:00 Hard Cap
FOR TIME
10-20-30-20-10
Alt. DB Snatches
5-5-5-5-5
Burpee Box Jump Overs
-12:00 Time Cap-
OPTIONAL FINISHER
2-3 SETS
8/8 Single Leg Box Squats
:30 Side Plank/Side
26 Minute AMRAP
200M run
33 sit ups
28 air squats
18 KBS (53/35)
-(400M RUN)-
21-15-9
WALL BALLS (20/14)(11’/10′)
KB SWINGS (70/54)
-(400M RUN)-
MINUTE 1 – Max Wall balls
MINUTE 2 – Max Toes to bar
MINUTE 3 – Max Sit Ups
MINUTE 4- Max Box Jumps
MINUTE 5 – Max Down & Up
MINUTE 6 – Rest
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.
—-
Scaled – 12/8 pounds or less, knee raises or V ups, 16/12 or lower box
RX – 14/10, 24/20″
RX + 20/14, 24/20″
—-
Down & Up is a burpee with no push up. Kick back to a plank, staying ridgid, then jump back, stand up and jump with hands over head.
ROCK OUT DUDE!
100m Jog into…
10 Reps of each movement on each side…
Ankle rolls
Knee Circles
Hip Circles
Arm Circles
Head/Neck Rolls
*In between each movement, perform 20 Double or Single Unders and 5 Scap Push Ups
ON A 12:00 RUNNING CLOCK…
800M Run
In the remaining time, immediately into …
AMRAP of…
10 Push-Ups
20 Russian KBS
30 Double Unders
2-3 SETS
8/8 Single Arm KB Floor Press
10/10 KB Side Bends
8/8 Single Arm KB Bent Over Row
5 Rounds
8 Devil’s Presses (40/25)[50/35]
8 Chest to Bar Pull Ups [5/3 MUs]
Rest 5 Minutes
4 Rounds
20 Box Step Ups (53/35 KB)
20 Butterfly Sit Ups [10 GHDs]
:30 Plank
Rest 5 Minutes
3 Rounds
15 Calorie Row
12 Burpees
3 Rope Climbs
(Rx)[Rx+]
45 Minute Time Cap for whole thing.
E2MOM x 20 MINUTES
MIN 1 & 2 – Row 500/400m
MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch
Scaled – DB snatch
RX+(115/73)
RX (75/53)
From hang as needed
*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.
——
COOL DOWN
FOR RECOVERY
4:00 Foam Rolling & stretching Upper Back
4:00 Hamstring Stretch
AMRAP x 3 MINUTES (moderate intensity)
10 Boot Strappers
8/8 Leg Swings (Forward and Back)
6 Burpees
into…
AMRAP x 3 MINUTES (high intensity)
10 Air Squats
8 Sit Ups
6/6 DB Suitcase Deadlifts
FOR TIME
1-2-3-4-5-6-7-8-9-10
DBL DB Deadlift
10-9-8-7-6-5-4-3-2-1
V-Ups
-16:00 Hard Cap-
Row 1000/800 meters
Run 800 meters
100 double unders
200 meter farmers carry
4 rope climbs
50 meter sled push
4 rope climbs
200 meter farmers carry
100 double unders
Run 800 meters
Row 1000/800 meters
40 minute time cap – pace wisely.
Scaled – Modify row and run distances as needed, single unders, light farmers carry, no sled or unweighted
RX – 2 x 35/26, 15′ rope climb (12/9/12 A1A), 45/25 x 2 on sled
RX+ 2 x 53/35, 12′ legless, 45/25 x 4 on sled
KAMIKAZE PLAYLIST! https://open.spotify.com/playlist/3VkX9pU2BfgI507xu6KGOW
In between each set perform 10 side bends per side with KB or DB.
6 Rounds of:
6 Strict HSPU
6 Ring Dips
30 Double Unders
Right into:
50/35 Calorie Row/Bike/Ski
Alternating EMOM with 10-50 double unders (this is practice, not cardio). Squats can build or be same across. Form before load ALWAYS.
BRO – PLAY THIS!
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
21-15-9
Russian KB Swing
Pull Ups
into…
12-9-6
American KB Swing (as able)
Pull Ups
Scaled – lighter KB, ring rows & jumping pull ups or vertical ring pulls
RX – 53/35, chin over into chest to bar
RX + 70/53, chest to bar into bar MU
16 minute time cap – for each rep you don’t finish add 1 second to 16 minutes.
12 Minute Cap:
1 Mile Run
50 Box Jump Overs
Max Cleans (165/113)[225/158]
Score is total cleans completed.
3 rds
Min 1- bicycle crunches
Min 2- Windshield Wipers (on floor)
Min 3- Plank
Min 4- rest
5 x 2+4 @ 65, 70, 75, 80, 85% of max front squat.
Build to heavier than last week
Every 3:00 for 18 Minutes (2:15 Time Cap Each Round)
10 TTB
10 Burpees Over Bar
10 Thrusters (95/63)
Score is slowest round.
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
LETS GET IT!
https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6
Three Rounds for time of:
Run 800 meters
30 Goblet Lunges
20 Push Ups
Scaled – 35/26 or less all the way down to no weight, push ups to a box
RX – 53/35, strict push ups
RX + – 70/53, handstand push ups
20 minute time limit. Scale runs to make time cap. Row as needed.
hang power clean+hang clean+push jerk+split jerk
For time:
Row 500
Run 400
30 Kbs 70/53
20 pull-ups
10 hspu