2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
:40 Max DB Deadlift
STATION 2
EMOM
:40 Max DB Push Press
STATION 3
EMOM
:20 Max Cal Bike
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Zoom ID 660-024-996
Row 500 Meters – or 200 Single Unders – or Run 400 – or 100 jumping Jacks
10 arm circles FWD. & 10 BACK
10 Touch the Floor & Reach Overhead
10 Strict Pull Ups or ring rows (skip if no bar)
10 Russian KB/DB/Water Jug Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar Or V-Ups
20 Butterfly Sit Ups
20 Push Ups
MOVE WITH INTEGRITY
4 rounds of:
4 minute AMRAP
50 Double Unders
40 Sit Ups
30 Power Snatches
Rest 1 minute between Rounds
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Pick Up Where You Left Off!
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Snatch can be barbell, single arm kettlebell, single arm dumbbell, water jug, sandbag, plate, etc
20 seconds of work, 10 seconds of rest. If you are unable to do rocks, perform a hollow hold.
EXTRA CREDIT
Get out and run for 20 minutes. Don’t push hard. Enjoy moving – take everything in. Clear your head. If you’d like to do a few accelerations to raise your heart rate that’s ok, but don’t push hard – this is about moving and feeling good.
FOR TIME (6 MIN CAP)
2-3 ROUNDS
100m Run
12 DB Deadlifts
10 DB Bent Over Row
8 DB Hang Muscle Clean
6 DB KB Swings
5-5-5-5
Power Clean
(Score is Weight)
EVERY 3:00 FOR 4 SETS
400m Run
Max Rep Power Cleans (135/95)|(95/65)
(Score is Reps)
1. ON A 12:00 RUNNING CLOCK…
Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00.
(No Measure)
2. EMOM x 12 MINUTES
MIN 1 – Goat Movement 1 (Gymnastics)
MIN 2 – Goat Movement 2 (Skill)
*Pick 2 movements that you need to work on in a low intensity environment and practice. Goal is about :30-:45 of controlled work. Light weight, intentional, low volume. This is not a workout.
(No Measure)
1 ROUND (5-6 min)
1:00 Row (Start EZ, increase pace every :15)
10 Bootstraps
5/5 Single DB Sumo DL
:20 Jump Rope (High Single Unders)
2 ROUNDS
1:00 Row (Start 70%, increase pace every :15)
10 Wide Stance BB Goodmorning
5/5 Single DB Hang Power Clean
:20 Jump Rope (Double Under Scale*)
*Double Under Scale- utilize any scaling options you might want to offer for today’s workout: Penguin Taps, Single-Single-Double, etc
FOR LOAD
9-6-3-1-3-6-9
Sumo Deadlift*
*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.
(Score is Load)
AMRAP x 13 MINUTES
300/250m Row
20 Single DB Power Clean (50/35)|(35/20)
50 Double Unders
*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.
(Score is Rounds + Reps)
FOR RECOVERY
200m Nasal Breathing Walk
1:00 Banded Hamstring Stretch (L)
1:00 Banded Hamstring Stretch (R)
:30 Banded Hamstring w/ Crossbody (L)
:30 Banded Hamstring w/ Crossbody (R)
*Crossbody – swing leg w/ band across to opposite side.
(No Measure)
SNATCH BALANCE
5-5-5*
*Keep loading light to moderate — heavier than previous week. Goal is speed and accuracy.
SNATCH COMPLEX
5 SETS
1 Pausing Squat Snatch (Pause Below Knee on 1st Pull)
+
1 Below the Knee Squat Snatch
+
1 Squat Snatch
*Start light-moderate and build to moderate set with perfect mechanics.
-Rest as Needed b/t Sets-
(Score is Load)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
1:00 Max Cal Row
1:00 Recovery
1:00 Max Cal Row
STATION 2
1:00 Max Double Unders
1:00 Max Lunges
1:00 Max Double Unders
STATION 3
1:00 Max Cal Row
1:00 Recovery
1:00 Max Cal Row
STATION 4
1:00 Max Double Unders
1:00 Max Lunges
1:00 Max Double Unders