With a partner:
Switch off every :45 on rower/bike/ski erg for 12 minutes. Get sweaty, get a good cardio warm up.
3 Rounds not for time:
12 Ring Dips
12 Low Ring Push Ups
10 Rounds for time:
4/3 Strict HSPU
4 Toes to Bar
20 Double Unders
2 SETS
80/60 Cal Bike
-Rest 5:00 b/t Sets-
(Score is Each Round for Time)
EMOM X 10 MINUTES:
MIN 1 – Row (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row
MIN 5 – Barbell Back Rack Box Step Ups
ON A 15:00 RUNNING CLOCK…
Build to Heavy 5-Rep Deadlift
(Score is Load)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*BW DL should be considered relatively light and done unbroken.
**Last Seen 1/25/19
(Score is Time)
3 SETS
12 Tempo Strict Toes to Bar (1111)
12 Tempo DB Bent Over Row (1111, Heavy!)
12 Tempo DB Floor Press (1111, Heavy!)
*DBs should be AHAP while able to control the tempo strictly. Athlete can use different DBs for the BOR and Floor Press if needed.
(Score is Weight)
2 ROUNDS (2:30 CAP)
3 Push-Up to Pike (Down Dog)
4 LIGHT KB Suitcase Deadlifts
5 Cal. Row
-Rest :30 // Quick Teaching-
2 ROUNDS (2:00 CAP)
8 Alt. Shoulder Taps in Pike Position
6 Cal. Row
4 Moderate-Heavy KB Suitcase Deadlifts
AMRAP x 12 MINUTES
21 Calorie Row
15 Pike Push-Ups
9 KB Suitcase Deadlifts
(Score is Rounds + Reps)
2-3 SETS
15 Glute Bridge Ups
1:00 Glute Bridge Hold
15/15 Clam Shells
:30/:30 Side Plank
(No Measure)
EMOM X 10 MINUTES:
MIN 1 – Run 150m (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 KB RDL + 3 KB Bent Over Row/arm
MIN 5 – Goblet Lunges
Build up to 5 pounds heavier than last week and do 5 sets art that weight.
Box squat if your knees are funky.
20 Russian KB Swings – Heavy as able
20 Goblet Lunges, Same weight
Row 500/400 meters
(Score is Time)
3 QUICK ROUNDS
50 Single Unders
30 Bicycle Crunches
15 Air Squats
3×5
Hang Power Clean
-12:00 Hard Cap-
(Score is Weight)
4 ROUNDS FOR TIME
10 Hang Power Cleans (155/105)|(115/105)
25 Sit-ups
60 Double Unders
(Score is Time)