Play a Game! or Rowling!
FOR TIME
500m Row
25 Hand-Release Push-Ups
400m Row
20 Hand-Release Push-Ups
300m Row
15 Hand-Release Push-Ups
200m Row
10 Hand-Release Push-Ups
100m Row
5 Hand-Release Push-Ups
-16:00 Hard Cap-
(Score is Time)
PLAY LIST? More like YAY LIST!
https://open.spotify.com/playlist/0z3OPgnQIZInixCur8hq4y
Run 800 meters easy
Into…
2 ROUNDS
:30 Plank
10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squats
Into…
2 ROUNDS
10 Kip Swings
10 Alt Groiners
10 Russian KB Swings
Rest and recover for a minute. Regroup, then….
EMOM x 3 MINUTES FAST!
15 Air Squats
10 Burpees
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.
(No Measure)
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Russian KB Swing (53/35)|(35/26)
TABATA 2 – Air Squat
TABATA 3 – Toes to Bar or V-Up
TABATA 4 – Push Ups
-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)
800 Meter Plate Carry For Time
45 pound plate for men
25 pound plate for women
—
A1A – Use Park Loop or 2 x 400m, Start and finish is line at door. BE CAREFUL WHEN DROPPING.
305 – Start with foot on front stair, touch thick paint line at 4th, run to crosswalk line at 2nd, then back to line at 4th, finish with foot on step.
262 – start at garage door, run to fire hydrant and back
1 ROUND
20 Lunges
10 DB Deadlift
5 Inch Worm + Push-up
1 ROUND
16 Goblet Lunges
10 DB Bicep Curls
5 Push-up to Down Dog
1 ROUND
12 Alt. SA DB OH Lunge
10 DB Hang Power Clean
5 Hand Release Push-ups
3 SETS
10/10 Standing Landmine Press or 10/10 Single Arm DB Split Press
(Score is Weight)
AMRAP x 12 MINUTES
10 Hand Release Push-ups
12 DB Hang Power Clean (40/25)|(25/15)
100′ SA DB Overhead Lunge (50′ each arm)
(Score is Rounds + Reps)
3 SETS
100m Run
-Rest 1:00-
200m Run
-Rest 2:00-
400m Run
-Rest 3:00-
*No additional rest b/t Sets
(Score is Each Round for Time)
2:00 EZ Warm-up on the Bike or Rower…
Into…
2 ROUNDS
:30 Active Deadhang
10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squats
Into…
2 ROUNDS
10 Kip Swings
10 Tuck-Ups
10 Alt Groiners
10 Russian KB Swings
Into..
EMOM x 3 MINUTES
15 Air Squats
10 Burpees
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.
(No Measure)
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Russian KB Swing (53/35)|(35/26)
TABATA 2 – Air Squat
TABATA 3 – Toes to Bar or Reverse Crunch
TABATA 4 – Slam Ball (20/10)
-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)
5-5-5
Back Squat*
*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
(Score is Weight)
2 Rounds:
Jog down and back x 2
8 Scorpions Facing Up
8 Scorpions Facing Down
:30 Plank
5 Hanging Knee Raises
5 Sumo Deadlift (PVC or Empty Bar)
Alternating EMOM
1: 10 Sumo DLs
2: 3 kip + 3 kip raising knees + 3 Toes to Bar
3: Rest or practice other skill
Build off of last week’s sumo DL lesson.
5 Rounds for Time:
6 Clean and Jerks (135/93)
10 Double Hop Burpees Over Bar
6 Toes to Bar