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3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Jumping Air Squats
STATION 2
Max DB Hang Power Cleans
STATION 3
Max DB Push Press
STATION 4
Max Plank
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8 Minutes Of:
Jog Down & Back x3
30 Single Unders
5 Up Dog -> Down Dog
:20 Lizard per side
10 Air Squats
10 Hanging Knee Raises
25 Minute AMRAP:
100 Double Unders
50 Air Squats
25 Push Ups [Rx+ 12 Strict HSPU]
10 Ring Dips
5 Strict Pull Ups [Rx+ replace dips and pullups with 7 muscle ups]
:20 L-Sit of any kind.
Full depth in squats, don’t cheat. Good push ups without “worming” up.
L-Sit can be hang or in ring support, accumulate 20 seconds.
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We’ve done enough pulling off the ground this week. Working on good squat then doing a jerk on tired legs. Straight dip and drop under bar.
8 Rounds
Row/Bike/Ski
1:30 on, :30 off
Try to keep a consistent “push” pace.
~1000+/850+ on Rower
~62+/56+ RPM on Bike
~800+/700+ on Ski
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2 ROUNDS (6 Min Cap)
3 Up-Downs + 5/5 Single Arm DB Sumo DL
3 Up-Downs + 5/5 Single Arm DB Snatch
3 Up-Downs + 5/5 Single Arm Front Rack Lunges
EMOM x 16 MINUTES
MIN 1 – 5 Up-Downs + 15 DB Sumo Deadlifts
MIN 2 – 5 Up-Downs + 10 DBL DB Snatches
MIN 3 – 5 Up-Downs + 14 Alt. Front Rack Lunges
MIN 4 – :45 MAX Hollow Hold
(Score is Load)
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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50 JJ – 50 Mountain Climbers
Then…
3 Rounds of…
5/5 SA KB Sumo Deadlift
5/5 SA RKBS
10 Plank Transitions
10 Scap Pull Ups
EMOM x 18 MINUTES
MIN 1 — :50 Max Reps of “KB Flow” (53/35)|(35/26)*
MIN 2 — :50 Max Reps of “BW Flow”**
MIN 3 — :50 Max Reps of Rope Climb
*1 Rep of “KB Flow” is…
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)
**1 Rep of “BW Flow” is…
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru (R)
(Score is Rope Climb Reps, do flow movement as practice)
Stagger start to allow for uninterrupted rope climbs.
3 SETS
1:00 Max Cals on Rower
1:00 KB Plank Taps
1:00 Alt. V-Ups
-Rest 1:00 b/t Sets-
(Score is Lowest Cals on Rower)