AMRAP x 5 MINUTES
:30 Cal Bike
10 Samson Lunges
10 Barbell Deadlifts
5 Bar Facing Up-Downs
AMRAP x 18 MINUTES
30/20 Cal Cal Bike
20 Back Rack Lunges (95/65)
10 Bar Facing Burpees
POST WORKOUT STRENGTH
5 SETS
10 Slow V-Up + Tuck-Up*
*1 Rep = 1 V-Up + 1 Tuck-Up
-:30 Rest b/t Sets-
No Additional Conditioning. Hit Full GPP with 75% effort.
Class 400m jog (or 2:00 bike/row if cannot run)!
Then…
4 ROUNDS
:20 Mt Climbers
:20 Bottom of Squat Hold
:20 Inch Worms
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
FOR RECOVERY*
4:00 Calf & Ankle Work on KB or Bar
4:00 Dragon Stretch
*Each exercise is 2:00 on one side and 2:00 on opposite.
1. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 2-Rep Squat Snatch
-Rest as Needed-
2. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 2-Rep Squat Clean
-Rest as Needed-
3. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 2-Rep Front Squat
-Rest as Needed-
4. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 2-Rep Split Jerk
*Goal for all sets is mod-heavy but crisp and fast. Get quality touches today. No misses and no major compromises in mechanics. Take your time to properly warm-up before each lift…do not rush.
3 ROUNDS (5 MINUTE CAP)
5 KB Deadlift + Up Down*
10 Ring Row Scap Retractions
5/5 Ring Row
10 Plank Jacks
3 SETS
10 DB Renegade Row
1:00 Plank Hold
-1:30 Rest b/t Sets-
EMOM x 15 MINUTES
MIN 1 – :45 MAX Double Unders
MIN 2 – :45 MAX Ring Rows
MIN 3 – :45 MAX RKBS (53/35)
Class 400m jog (or 2:00 bike/row if cannot run)!
Then…
4 ROUNDS
:20 Mt Climbers
:20 Bottom of Squat Hold
:20 Inch Worms
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
FOR RECOVERY*
4:00 Calf & Ankle Work on KB or Bar
4:00 Dragon Stretch
*Each exercise is 2:00 on one side and 2:00 on opposite.
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Distance Run, Bike or Row
STATION 2
AMRAP
4 DB Lunges
4 DB Hang Power Clean
STATION 3
Max Distance Run, Bike or Row
STATION 4
AMRAP
4 DB Curl
4 DB Strict Press
8 ROUNDS*
(TABATA Style :20 on/:10 off)
Rounds 1 & 2: Plate Deadlifts
Rounds 3 & 4: Shoulder Taps
Rounds 5 & 6: Plate Press
Rounds 7 & 8: Up-Downs
*Perform at a moderate pace
AMRAP x 6 MINUTES
4 Burpees
8 Plate Ground to Overhead
12 Plate Hops
Rest 3:00
AMRAP x 4 MINUTES
4 Burpees
8 Plate Ground to Overhead
12 Plate Hops
Rest 2:00
AMRAP x 2 MINUTES
4 Burpees
8 Plate Ground to Overhead
12 Plate Hops