5 rounds for time:
Run 200m
15 Air squats*
12/8 Pull-ups*
Any break on pull-ups or squats results in a 5 burpee penalty to be paid immediately. Choose pull-up amount wisely!
5 ROUNDS:
20 AIR SQUATS (*Rx+ WALL BALLS)
15CAL ROW
10 BURPEES
*Any break in WALL BALLS is an immediate 5 BURPEE penalty
3 Rounds:
Jog down and back x 3
8 Scap Push Ups
5 Burpees
3 Broad Jumps
AMRAP 18
5 Toe to Bar
8 Single DB Devil’s Press (40/25)[50/35]
24 Box Jumps (24/20)[30/24]
4 Rounds
1 Hard Set of Strict HSPU
12 Barbell Bicep Curls
1 Hard Set of Strict Ring Dips.
4 ROUNDS FOR TIME (7 MINUTE CAP)
10 Alt. Step-ups
:30 Push-up Plank
10 Push-ups
10/8 Cal Row
AMRAP x 10 MINUTES
15/10 Cal. Row
10 Up-Down Box Jump Overs
15 Sit-Ups
10 Box Dips
(Score is Rounds + Reps)
2-3 SETS
:30 Hollow Hold
1:00 Glute Bridge Hold
(No Measure)
AMRAP x 5 MINUTES
10 Bootstrappers
20 Jumping Jacks
10 Air Squats
20 Mountain Climbers
100m Run
5-5-5-5
Tempo Back Squat (1111)
(Score is Weight)
FOR TIME
400m Run
(Score is Time)
-Rest 3:00 then Complete Part 2-
ON A 7:00 RUNNING CLOCK…
Row 1000m then in the Remaining Time Max Back Squats (135/95)|(95/65)
(Score is Reps)
GENERAL WARM-UP
2 ROUNDS
1:00 — :30 Slow Air Squats / :30 Fast Air Squats
1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps
1:00 — Plate Ground to Overhead (:01 Pause OH)
1:00 — Box Step-Ups
SHOULDER FOCUSED
2 SETS
:20 Bar Hang
:20 Big Shoulder Rolls Back
:20 Big Arm Circles Forward
:20 Big Arm Circles Backward
:20 Arms Up & Back
-Rest as Needed b/t Sets-
2 SETS
8/8 Barbell Elbow Punches
8 Double Elbow Rolls Forward (from back rack)
8 Behind the Neck Press (elbows pointing straight down)
-Rest as Needed b/t Sets-
Strict Press
*Start moderate and build to heaviest set of 5, 5 pounds heavier than last week
Superset with Deadlift 5 x 5, working up to one set 5-10 pounds heavier than last week.
Take your time, partner up, lift, enjoy the time.
This is a 10 week strength cycle.
DO NOT get greedy with weight. Be the tortoise, not the hare.
—-
Jorge’s Electrifying Playlist – “My playlist is too gay to function 😂”
https://open.spotify.com/playlist/1OBVF49N7PDQacmzIWbSF1
FOR TIME
2 ROUNDS
15 Push Press, unbroken
30 Box step up (24/20)
-Rest 1:00-
1 ROUND
30 Push Press, unbroken
50 Box step ups (24/20)
Weight should be EASY to start. When in doubt, go light.
RX – 65/43, unloaded step ups
RX+ – 95/63 push press, 35/26 box step ups
10 burpee immediate penalty for any break in push press sets.