ON A 3 MINUTE CLOCK PERFORM:
500 METER ROW
400 METER RUN
200 METER SINGLE ARM FARMERS CARRY 35/26
30 GOBLET SQUATS
100 METER SLED PUSH Z(WEIGHT TBD)
60 RUSSIAN KBS 35/26
20 4 FT BURPEE BROAD JUMP
PERFORM IN ANY ORDER YOU’D LIKE. SCALE FOR MOVEMENTS TO TAKE NO LONGER THAN 2 MINUTES.
With a partner. 1 partner working at a time, must be done in order but switch off however you want.
1k Row
50 Pull Ups [C2B]
1k Row
50 Burpees
1k Row
30 Toes to Bar
1k Row
30 Devil’s Presses (40s/25s)[50s/35s]
1k Row
10 Rope Climbs
100m Run
Into…
1 ROUND
10 KB Deadlift
5/5 KB Strict Press
10 Glute Bridges
5 Broad Jumps
1 ROUND
10 KB Swings
5/5 KB Push Press
5 Burpee Broad Jumps
AMRAP x 12 MINUTES
200m Run
10 DBL Russian KB/DB Swing
600m Bike
10 DBL KB/DB Snatch
(Score is Rounds + Reps)
2-3 SETS
6/6 Single Leg KB Romanian DL
20 Alt. Deadbugs
(No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
MAX Box Jumps
STATION 2
MAX Cal Bike
STATION 3
MAX Push-Ups
STATION 4
MAX Cal Row
FOR MAX METERS*
5:00 Row
-Rest 2:30-
4:00 Row
-Rest 2:00-
3:00 Row
-Rest 1:30-
2:00 Row
*Reset rower before each effort.
(Score is Meters Each Round)
JUNKYARD DOG WARM-UP
Grab a partner for this one and have some fun…
P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)
After 10 reps, switch positions, after both have gone move on to part 2.
P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)
then…
3 ROUNDS — 3 REPS OF EACH…
1. Down and Up (torso vertical and fast drive!)
2. Elbows High and Outside (bar speed and keep the bar close!)
3. Muscle Clean (bar speed and finish!)
4. Clean Drop (fast feet!)
5. Hang Power Clean (jump + pull under!)
ON A 10:00 RUNNING CLOCK…
Build Quickly to Heavy Single Power Clean & Jerk*
*Building should take you up to or past your weight in the workout.
(Score is Load)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
FOR RECOVERY
3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders
(No Measure)
3 SETS
7 Front Squats (12×1)
*Use load from 20-Rep Max from last week’s Front Squat. :02 pause at the bottom of each squat.
-Rest as Needed b/t Sets-
(Score is Load)
FOR TIME
5-10-15-20-25-30-35-40-45-50..and back to 5 by 5 reps
Double Unders
*All sets must be performed unbroken.
-15:00 Hard Cap-
(Score is Total Time)
3 rounds:
15 second push up plank
10 supermans
5 strict pull ups
3 rounds:
5 strict press, empty bar
5 deadlift, building
Keep getting stronger!!!
Alternate with Deadlifts or do them after – coaches choice.
21- 15- 9 of:
Hang Power Cleans
Burpees
Pick a weight you can do unbroken with great form and move efficiently.
FOR RECOVERY
3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders
(No Measure)
AMRAP X 6 MINUTES
10/8 Cal Row
10 Air Squats
10 Groiners
8 Lunges
8 Jumping Squats
5-5-5-5
Tempo Front Squat (2111)
(Score is Weight)
10 ROUNDS FOR TIME
12/10 Cal Row
5 Front Squats (155/105)|(95/65)
-12:00 Hard Cap-
(Score is Time)
50-60-70%x2
75%x1
3×1@80%
AMRAP x 5 MINUTES
5 Med Ball Deadlift
5 Med Ball Front Squat
10 Bodyweight Reverse Lunges
20 Plank Med Ball Taps
8 ROUNDS FOR TIME
10 Med. Ball Squat Clean
12 Med. Ball Reverse Lunges
14 Med. Ball Plank Rolls
-16:00 Hard Cap-
(Score is Time)
Run 400 easy
3 ROUNDS…
10 push ups
10 squats
10 Sit Ups
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
3 SETS
30 Weighted Sit-Ups*
*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.
(Score is Load)