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)
3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold
Into…
3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups
Max Reps Strict Pull Ups
Once set, no rest, start in a dead hang, chin clearly over bar, back to dead hang.
NO KIP, NO SWING, NO CHEATS!
Build to heavier than last week.
Alternate EMOM
1: Sumo Deadlifts
2: 3 Kips + 3 Kipping Pull Ups [Rx+ add butterfly pull ups or bar muscle ups]
3: Full rest.
AMRAP x 12 MINUTES
8 Front Squats (155/108)
8 Deadlifts
8 Bar-Facing Burpees
FOR RECOVERY
Pec, lat and calf stretching