2 ROUNDS
:30 Bike
:30 Lunges
7/7 SA DB DL
5/5 SA DB Swing
3/3 SA DB Press
10-10-10
Bench Press
(Score is Weight)
EMOM x 12 MINUTES
MIN 1 – 22 Bodyweight Forward Lunges
MIN 2 – 15/12 Cal Bike
MIN 3 – 20 Alt. DB Snatch (50/35)|(30/20)
(No Measure)
1 ROUND (3:30 MIN CAP)
5/5 SA Strict Press w/:02 pause overhead
5/5 SA Upright High Pulls
5 Cal. Row
5 Up-Downs
1 ROUND (3:30 MIN CAP)
5/5 SA Strict Press*
10 KB Sumo Deadlift High Pulls
5 Cal. Row
5 Burpees
*Hold both KBs in the Front Rack position. Perform 5 Strict Presses on the right arm, then 5 presses on the left arm while keeping the other KB positioned in the Front Rack
AMRAP x 6 MINUTES
6/6 KB Strict Press*
6 KB Sumo Deadlift High Pulls
-Rest 2:00-
AMRAP x 6 MINUTES
8/6 Cal. Row
6 Burpees
*Hold two DBs or KBs in front rack position and press one overhead for 6 repetitions, then switch arms. The arm that is not pressing overhead will be holding the front rack position with a KB or DB
(Score is Rounds + Reps)
2-3 SETS
10 Hollow Rocks
10 Superman Rocks
5/5 Single Leg Romanian DL
(No Measure)
GENERAL WARM UP
400m easy Run
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Elbow Punches
5 BB Kang Squats
PRE WORKOUT PREP
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers
Build up to 5 pounds heavier than last Friday and complete 5 sets at that weight. Full recovery between sets.
3 ROUNDS FOR TIME
400m Run
15 Push Press (115/83)|(75/53)
-12:00 Hard Cap-
(Score is Time)
This is a BENCHMARK – GO!!!
FOR RECOVERY
300 meter Recovery walk
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
A1A -2 laps around the park. Start outside the front door, finish line is returning back to the front door after your second lap is completely.
305 – Is two 800m runs. Start at the white line, finish through the white line.
1 ROUND
10 Up-Downs
20 Lateral Hops Over Bar
10 Alt. Box Step-ups (20)
1 ROUND
10 Up-Downs Over Bar
10 Alt. Box Step-ups (24)
1 ROUND
5 Bar Facing Burpees
10 Box Jumps (24/20)
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Deadlift
(Score is Weight)
6 ROUNDS FOR TIME
3 Deadlifts (255/175)|(185/125)
6 Bar Facing Burpees
9 Box Jumps (24/20)
-10:00 Hard Cap-
(Score is Time)
AMRAP x 15 MINUTES
3 Up-Down + Ring Muscle-Ups
25 Hang Power Snatch (95/65)
75 Double Under
(Score is Rounds + Reps)
GENERAL WARM UP
2 Min Bike (Increase pace every 30s)
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats
PRE WORKOUT PREP
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers
1-1-1-1-1
Back Squat*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
3 ROUNDS FOR TIME
400m Run
15 Front Squat (135/95)|(95/65)
-12:00 Hard Cap-
(Score is Time)
FOR RECOVERY
3:00 Recovery Pace Bike
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
ON A 6:00 RUNNING CLOCK…
Accumulate as much time as possible in the Push-Up Plank
-Rest as Needed-
ON A 6:00 RUNNING CLOCK…
Accumulate as much time as possible in the Wall Sit
*Have fun with this strength session. If you want, try these positions loaded with a vest or plates on the back / lap.
(No Measure)