4 rounds
1 minute of work 30 seconds rest for each movement
Box jumps 20″
Burpees
Pull-ups
Butterfly sit-ups
Kb swings 53/35
20 Devil Press
20 DB Hang Clean
20 DB Thruster
20 DB Snatch
Rx 40s/25s
Rx+ 50s/35s
500 run/row
25 burpees
500 run/row
50 russian kb swings 53/35
500 run/row
25 wallballs 20/14
500 run/row
50 butterfly situps
500 run/row
25 burpees
500 run/row
50 goblet squats
15 Minute EMOM:
1: 12/9 Calorie Row
2: 12 Burpees
3: 24 Air Squats [12 Pistols]
At 15 minute mark:
100 Double unders then
21 – 15 – 9
Pull Ups [Chest to Bar]
Box Jumps (24/20)
Score is when you finish the whole thing. Can’t start the “for time” part until 15:00, even if you finish the air squats early.
Only Rx if you kept the whole EMOM Rx.
2 Rounds Not For Time:
5-10 ring dips or ring dip progressions [Rx+ Muscle Ups or Muscle Up Progressions]
10-20 GHD Sit Ups
2 Turkish Get Ups (1 per side)
3 Rounds For Time:
30 Wall Balls
20 Push Ups [Rx+ HSPU]
10 Deadlifts @ 65% of 1RM.
Note deadlift weight in comments.
20 minute AMRAP
Row 200 meters
Run 200 meters
50 foot burpee long jump (25′ x2)
50 foot walking lunge (25′ x 2)
200 meter farmer carry
—-
Scaled – 26/35 KBs
RX – 53/35 KBs
RX+ 70/53, finish each round with 180/100# sled push, 50 yards.
Lunge & farmers carry with one KB.
For lunge and burpees, use 25′ out and back. Last burpee and lunge MUST end over tape line in each direction. Any failure to meet distance will result in a return to the start.
Burpee starts with a drop behind tape line and finishes with a long jump forward. Forward progress is only made by placing hands by feet, kicking back and then jumping forward. Athletes MAY NOT ‘fall forward’ from a standing position. Any reach further than the feet will result in a return to the start.
Score total rounds plus extra meters/feet/reps. Only count completed portions.
Example – 4 rounds plus row, run, burpees = 4 + 450
GET DOWN!
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Scaled – DBs or empty bar, NFT
Masters – 75/53
RX = 95/63
RX+ = 135/93
RX ++ = 155/105
THIS IS VERY IMPORTANT –
DO NOT DO THIS WORKOUT FOR TIME
-unless –
YOU CAN DO THESE MOVEMENTS WITH PERFECT FORM!
If you are still working on form, go slow and make sure each rep is great.
If you do this workout with light weight and perfect form, then (and only then) should you move up in weight.
—
You should be able to complete 12-9-6 at least one cycle unbroken with your chosen weight.
Elite times for this are in the 5 minute range.
Today there is a 12 minute time limit.
Be safe.
Coaches – you are the final authority on what weight each person should choose. It is NOT up to the athlete, it IS up to the coach.
OK OK OK FOR THE LADIES (N Dudes too)
https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
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!
Alternating EMOM with 1 or 2 rope climbs
PLAYLIST: https://open.spotify.com/playlist/1LI9612Xucij7cAZ37Ojht
3 Rounds for total time ;
15 Single Arm Thrusters, right arm
15 Second L-Hang
15 Single Arm Thrusters, left arm
15 Second L-Hang
Run 400 meters
Rest 1 minute
RX – 40/25, 15 second hang, feet above hips, knees straight.
RX+ 50/35 15 second hang, feet above hips, knees straight.
Masters – 30/20 10 second hang, feet above hips, knees straight.
Scaled – Lighter DB or Air thrusters, 10 second hang, knees bent and above hips.
—-
Each round should be around 4 minutes accounting for 30 seconds for each thruster set, 30 seconds to accumulate hang time and 2 minutes for each run.
Runs should be paced aggressively.
Percentages of front squat max.
3 Rounds for total time ;
15 Single Arm Thrusters, right arm
15 Second L-Hang
15 Single Arm Thrusters, left arm
15 Second L-Hang
Run 400 meters
Rest 1 minute
Rx = 40/25 lb db (or KB)
Rx+ = 50/35 lb db (or KB)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
OR
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
for time:
400m run
21 thrusters 95/63
21 pull-ups
400m run
15 thrusters
15 pull-ups
400m run
9 thrusters
9 pull-ups
Three rounds for time of:
10 Clean and Jerks, 135/95
400m Run
3 Rounds
P1: Row 250 Meters
P2: Elbows up Goblet Hold 53/35
Rest to 10 minutes
Then,
3 Rounds
P1: Chin Over Bar Hold
P2: 21 Goblet Squats
Rest to 20 Minutes
Then,
3 Rounds
P1: Plank Hold
P2: 30 Butterfly Sit Ups, touch kettlebell
Rest to 30 minutes, then:
50 synchronized burpees
Each partner completes each movement 3 times for the first three portions. if a partner is unable to maintain any of the static holds, the other partner must stop and wait.
If you MUST do this alone, do the static holds for exactly the amount of time the row, squats or sit ups take.
5 Rounds of:
30 Second high plank hold [Rx+ 20 ft handstand walk]
7 Pull Ups
-Rest 5 Minutes-
4 Rounds of:
200 m Run
50 Double Unders
20 Straight Leg Medball Sit Ups (20/14)
-Rest 5 Minutes-
3 Rounds of:
21 Calorie Row
15 Burpees
9 Ring Dips [Rx+ 5 Ring MU]
Score is time at end of everything. 40 Minute Time Cap for whole thing (including rests).
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!
12 minute AMRAP
3 Hang Power Clean
3 Strict Press
30 Double unders
6 Hang Power Clean
6 Strict Press
30 Double unders
9 Hang Power Clean
9 Strict Press
30 Double unders
—
RX – 75/53
Masters – 45/33
Scaled – Dumbbells
For quality, in whatever order you want, breaking up however you want.
800m weighted walk
30 Total GHDs
30 Total Hip Extensions
60 Weighted Box Step Ups
3 Minutes of Planking
30 – 20 – 10
Alternating DB Snatch (50/35)
Air Squats
Never stop.
Run 800 meters
Row 800/1,000 meters
Run 400 meters
Bear crawl 100 yards (6 x 50′)
Run 200 meters
4 rope climbs, 12′
Run 800 meters
Lunge 100 yards (6 x 50′)
Run 400 meters
Long Jump Burpee 50 yards (3 x 50′)
Run 200 meters
50 Wall Balls
Run 400 meters
—
RX+ Damper set at 6/7 on rower, +100/180 sled push in place of bear crawl, legless rope climb 12′, lunge with 45/25# plate, 100 wall balls
—
No time limit.
Coaches – move rowers out of crawl/lunge/burpee lanes after last athletes finish row.
2001 m Row or Run (1.25 miles)
11 Box Jumps (30/24)
11 Thrusters (115/83)
11 Burpee Chest to Bar Pull Ups
11 Power Cleans (135/93)
11 HSPU
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (225/153)
11 Push Jerks (115/83)
2001 m Row or Run (1.25 miles)*
1 Snatch EMOM for 12 minutes. Full squat, work on getting under bar. Build throughout.
400 run every 3 minutes until 50 toes to bar are accumulated
Rest 3 minutes
IS-A-DUMBELL
60 alternating DB snatches 40/25
15 minute time limit – scale toes to bar reps to be able to finish in no more than 3 rounds.
Alternating EMOM with 1 or 2 rope climbs
PLAYLIST: https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
12 Minute AMRAP
RX and Masters 35+
3 Strict Pull Ups
6 Push Ups
9 Russian KB Swings 53/35
RX+
3 Muscle Ups (bar or ring)
6 Handstand Push Ups
9 American KB Swings 70/53
—
Scaled – Less pull ups or ring rows, dumbbell press or box push up. lighter KB.
Please do great push ups.
Handstand push ups start in lock out with feet on wall, feet must finish on wall with arms in lock out.
3 Front Squats + 5 Back Squats
3 front squats – rack it – immediately pick it up and do 5 back squats.
Build up to 70% of front squat max.
12 Minute AMRAP
RX and Masters 35+
3 Strict Pull Ups
6 Push Ups
9 Russian KB Swings 53/35
RX+
3 Muscle Ups (bar or ring)
6 Handstand Push Ups
9 American KB Swings 70/53
—
Scaled – Less pull ups or ring rows, dumbbell press or box push up. lighter KB.
Please do great push ups.
Handstand push ups start in lock out with feet on wall, feet must finish on wall with arms in lock out.