Down and back for all of these:
-Jog
-Butt Kickers
-Hamstring Stretch
-Toy Soldiers
-Dynamic Lunge
-High Knees
-Over/Under Hurdle
-Jog
42 – 30 – 18
Alternating DB Snatch (40/25)[50/35]
Burpees over DB
Butterfly Sit Ups
2x Double Unders
84/60/36 for dubs
10-8-6-4-2
Ring Dips
Bicep Curls (dumbbells)
Banded Tricep Extensions
1 ROUND
:20 Single Unders
5 Inch Worms
10 Med Ball Front Squat
1 ROUND
:20 Fast Singles
20 Mountain Climbers
10 Med Ball Push Press
1 ROUND
:20 Double Under/Practice
10 Groiners
10 Med Ball Thrusters
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
20 Double-Unders or :20 Practice
15 Wall Balls
10 Med. Ball Squat Cleans
-Rest 2:00-
REPEAT!
2 ROUNDS (8 MINUTE CAP)
200m Run
20 Alt Shoulder Taps
10 Alt Step-ups
THEN…
2 ROUNDS
30 Single Unders
5/5 SA KB Deadlifts
5/5 SA RKB Swings
5/5 SA KB BOR
EMOM x 9 MINUTES
MIN 1 – :40 SA KB OH Hold Right (53/35)
MIN 2 – :40 SA KB OH Hold Left
MIN 3 – :40 Double Unders
AMRAP X 12 MINUTES
100m Farmers Carry (53/35)
15 DBL KB Deadlifts
15 Box Jump Overs
3 SETS
20 Pull-ups
30 Push-ups
40 Cal Bike
50 Squats
-Rest 3:00 b/t Sets-
3 SETS FLOW SQUAT WARM-UP
10/8 Cal on Bike
10 Bootstrapper Squats
10 Alt Reverse Lunges w/ a Twist
10 Alt Leg Swings
10 Alt Knee Pull to Chest
Into…
2 SETS BARBELL FRONT RACK WORK
:30 L/R Tricep Smash in Rig
10 Alt Front Rack Punches in Rig
10 Elbow Punches from Back Rack
5-5-5
Front 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.
FOR TIME
21-15-9
Thruster (95/65)|(65/45)
Burpees to Target (6″)
-9:00 Hard Cap-
FOR RECOVERY
2:00 Calm Nasal Breathing
4:00 Flow Stretching
2:00 Calm Nasal Breathing
3-3-3*
Strict Press
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
EMOM x 14 MINUTES
MIN 1 — 3 Power Snatch (185/135)
MIN 2 — 35 Unbroken Double Unders*
*Max 2 attempts per minute. After 2 attempts, stop work…this is a failed round. At the end of the EMOM, complete 20 burpees over the bar for each “failed” round. Example: if fail 3 rounds, complete 60 burpees over bar after the EMOM ends.
3 ROUNDS
8 KB Deadlift
6/6 KB Bent Over Row
8 Frog Jumps*
:20 Feet Marching Plank**
EMOM x 16 MINUTES
MIN 1 – 15 Up-Downs
MIN 2 – 25 Russian Kettlebell Swings
MIN 3 – 15 Ring Rows
MIN 4 – MAX Plank Hold
Score is weight on KB.