EMOM x 6 MINUTES
MIN 1 – 10 Ring Rows + MAX Jumping Jacks
MIN 2 – 10 Air Squats + MAX Alt. V-ups
EVERY 2:00 FOR 4 SETS
5 Strict Pull-ups
15 Supinated Bent Over Row*
*Keep weight moderate.
FOR TIME
200m Farmer Carry (53/35)
into…
7 ROUNDS
5 Pull-ups
10 Sit-ups
15 Air Squats
into…
200m Farmer Carry
HEAVY WEIGHT JAMS:
https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6
Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.
3 ROUNDS (1st Round w/PVC Pipe)
5 Inchworms
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in Quarter Squat
5 Sots Press
5 Back Squats
5/5 Cossack Squats (Barbell in Back Rack Optional)
Power Snatch*
*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap-
EMOM x 6 MINUTES
MIN 1 – Plank Hold → Hollow Hold (MIN 4)
MIN 2 – 5/5 Single Arm Ring Rows → 10 DBL Ring Rows (MIN 5)
MIN 3 – :45 Row @ Moderate Pace → :30 @ Workout Pace (MIN 6)
EMOM x 12 MINUTES
MIN 1 – :50 Max Sit-Ups
MIN 2 – :40 Max Ring Rows
MIN 3 – :30 Max Cal. Row
2-3 SETS
10 DB Floor Press in Glute Bridge Hold
5-8 Pike-Ups on Rower
AMRAP x 6 MINUTES
100m Run
30 Mountain Climbers
5/5 DB Arm Haulers
5/5 SA SL Deadlift
EMOM x 8 MINUTES
3 Deadlifts*
*Increase weight every other round. Keep weight moderate-heavy.
AMRAP x 14 MINUTES
3-6-9…and so on
Deadlifts (155/105)
Toe 2 Bar or Hanging Knee Raise
Burpee Over Bar
Start with some Panda, take it from there: https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP
5-10-15 yard shuttle of:
1 – jog
2- run
3 close to a sprint
Coaches: make 3 – 6 lanes and use a 1:1 or 1:2 work:rest rate. Hand touch on lines.
2 ROUNDS:
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 KB Goblet Squats (pause :01 at the bottom)
10 KB Good Mornings
EMOM x 24 MINUTES
MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)
MIN 2 – 12/10 Cal Row
MIN 3 – 2-3 Rope Climbs
MIN 4 – :45 Static Hold (Athlete Choice**)
*Bar for the Front Squat can come from the rack or the floor.
**Options for Static Hold…
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold
Log your weight for the Front Squat.
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Bike Sprint
1:00 Max Push-ups
STATION 2
1:30 Row or Bike @ Moderate Pace
STATION 3
:30 Bike Sprint
1:00 Max Push-ups
STATION 4
1:30 Row or Bike @ Moderate Pace