2 ROUNDS (Increase pace & weight in 2nd round)
:30 Bike
10 DBL KB RDLs (lower to hang position)
:30 DBL KB Front Rack Hold
10 DBL KB Suitcase Deadlifts
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 15 KB Suitcase Deadlifts
MIN 3 – :45 DBL KB Front Rack Hold
(Score is Weight)
3 ROUNDS
8/6 Cal Row
8 Step Ups
10 Good Mornings PVC
Into…
3 ROUNDS w/ empty barbell
5 RDLs
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Box Jumps (build in height every round)
FOR LOAD
3×3*
Hang Power Clean
*Goal is heavier than the final set of loading in the workout.
(Score is Weight)
FOR TIME* – but MORE for technique.
15-12-9
Hang Power Clean – Light
Box Jump (high)
Rest 2 minutes
12-9-6
Hang Power Clean -Medium
Box Jump (higher)
Rest 2 minutes
9-6-3
Hang Power Clean -Heavy – ish
Box Jump (highest)
Goal is three increasing weights for cleans & heights for the Box Jump.
Modify to KB swings as desired.
(Score is Time -)
AMRAP x 4 MINUTES
20 Jumping Jacks
8 Alt. Step-ups
4 Burpees
EMOM x 10 MINUTES
MIN 1 – 10-15 SA DB Bench Press (R)
MIN 2 – 10-15 SA DB Bench Press (L)
(Score is Weight)
4 SETS
15/12 Cal Bike
10 Burpees Box Jump Overs (24/20)
-Rest 1:00 b/t Sets-
(Score is each Round for Time)
4 ROUNDS FOR TIME
12/10 Cal Row
10 Burpees Over the Rower
-Rest 2:00-
3 ROUNDS FOR TIME
12/10 Cal Row
10 Burpees Over the Rower
-Rest 1:00-
2 ROUND FOR TIME
12/10 Cal Row
10 Burpees Over the Rower
B. NC60
(Score is Time)
3 ROUNDS
8/6 Cal Bike
8 Up-Down Step Ups
10 Good Mornings
Into…
3 ROUNDS w/ empty barbell
5 RDLs
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Box Jumps (build in height every round)
FOR LOAD
3×3*
Hang Power Clean
*Goal is heavier than the final set of loading in the workout.
(Score is Weight)
FOR TIME*
15-12-9
Hang Power Clean (95/65)|(65/45)
Box Jump (24)
into…
12-9-6
Hang Power Clean (135/95)|(95/65)
Box Jump (30)
into…
9-6-3
Hang Power Clean (185/125)|(135/95)
Box Jump (30+)
*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.
(Score is Time)
ON A 15:00 RUNNING CLOCK…
Practice HS Walk Skill*
*Goal for today’s session is to practice without any other additional work. Spend time getting comfortable getting upside down, taking steps, or walking for distance.
(No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Max Cal Bike or Row
:30 Rest
:30 Max Cal Bike or Row
STATION 2
AMRAP
5 Box Jumps
5 KBS
STATION 3
:30 Max Cal Bike or Row
:30 Rest
:30 Max Cal Bike or Row
STATION 4
AMRAP
5 Box Jumps
5 Push-Ups
8 minute AMRAP:
Shuffle Down + Back x 2
:20 Pigeon per Side
10 Bird Dogs
10 Alternating Shoulder Taps
2 Wall Walks
5 Strict Pull Ups
25 Minute EMOM:
1: 18/15 Calorie Row
2: 40 Double Unders
3: 3 Rope Climbs
4: Max Handstand Walk/Handstand Hold/Shoulder Taps
5: Rest
3 Rounds:
15 GHD Sit Ups
20 Bicep Curls (bar or dumbbells)