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)
50-60-70%x2
75%x1
3×1@80%
Row or bike for 4 minutes. Rx+ nose breathing only.
Then:
3 Rounds of
10 Air Squats
5 TLLTs
10 Powerball Shots (Light).
Then:
Go over wallball technique – how to catch the ball, where to hold it, do you drop your arms? do you start squatting early to cushion the ball? How far back from the wall do you like?
Try to refine all of that.
For Time:
150 Wall-Ball Shots, 20# / 14#
3 ROUNDS:
200m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or bar Muscle Up or Strict False Grip Ring Row or Strict Pull Ups. Work with your coach and get better!
(No Measure)
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
If you can’t make a 2 minute clock on the run, cut the distance down.
(Score is Reps)
3 QUICK ROUNDS
30 Mountain Climbers
15 Sit-ups
10 DB Curl to Press
5-5-5-5
Tempo Bench Press (2111)
(Score is Weight)
3 ROUNDS
15 DB Bench Press (35/25)|(25/15)
12 DB Renegade Rows*
*1 Rep = Row L + Row R (no push-up)
-into-
100 Sit-ups
-into-
30-20-10**
DBL DB Hang Snatch
**15/12 Cal Bike after each full round.
(Score is Time)
5 SETS
20/15 Cal Bike
25 Russian KB Swing (70/53)|(53/35)
30 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets-
*No jump. Fast as possible step-up and down with full extension at the top. Wear a vest for full workout.
(Score is Each Set for Time)
3 ROUNDS:
100m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups
2 ROUNDS:
10 Arm Haulers
10 DB Tempo Strict Press (31X1)
10 Scap Push Ups
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row
(No Measure)
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
(Score is Reps)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)