2:00 of TABATA (:20 / :10)
Alternate b/t Air Squat & Up-Downs
Into…
2-3 Sets | 4:00 Flow Warm-up (w/ light DB)
5/5 DB Deadlift
5/5 SA DB Swing (from waist)
5/5 SA DB Press (:01 pause OH)
10 Alt. Groiners
AMRAP x 13 MINUTES
20 Alt. DB Snatches
10 Up-Downs
20 Alt. DB Front Rack Lunges
(Score is Rounds + Reps)
PULL THAT ISH PLAYLIST
https://open.spotify.com/playlist/37i9dQZF1DWWPcvnOpPG3x
Row @ Moderate Pace for 2:00
1 ROUND Strict “Cindy”
5 Strict Pull Ups
10 Strict Push Ups
15 Air Squats
Into…
1 ROUND
5 Burpees
10 PVC Overhead Squat
10 PVC Overhead Lunges
5 Strict Pull Ups/Ring Rows
10 minute EMOM
3 weighted, strict or assisted pull ups
If you have good strict pull ups, work up to a heavy triple, adding weight as you go. You can either pyramid weight, work across or work up for your last rep.
If you are still working on pull ups, speak with your coach to develop a strategy for the day.
3 attempts, each for time:
On a 50′ course, complete a
200 foot burpee broad jump. Rest the balance of 6 minutes.
– Hands may not reach out further than arms length from feet. No forward stepping
RX – 150 Butterfly Sit Ups
-or-
RX+ – 75 GHD Sit ups
1:00 AMRAP of L. Groiner + R. Groiner + Air Squat
2:00 Bike or Rower
1:00 AMRAP of Slow Barbell Kang Squat
Into…
3 MINUTES OF SQUAT PREP…2-3 SETS
10 Alt. Side Lunges (drop butt/hips low to one side, keep opposite heel on ground)
10 Tempo Air Squats (2121)
10 Push-up to Down-Dog
5-5-5-5
Tempo Back Squat (2121)
(Score is Weight)
3 ROUNDS FOR TIME
20 Back Rack Lunges (95/65)|(65/45)
20 Slam Ball (20/10)
200m Run
-12:00 Hard Cap-
1-2 ROUNDS (6 MIN CAP)
:30 Bike
5 DB Deficit Push-Ups (on or off knees)
10 Alt. DB Renegade Rows (no push-up in between rows)
:30 Bike
5 DB Burpees
5 DB Hang Power Cleans
:30 Bike
5 DB Squat Cleans
5 DB Push Press
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
3 DB Manmakers
6/4 Cal. Bike
-Rest 2:30-
REPEAT!
(Score is Rounds + Reps)
2-3 SETS
10 Hammer Curls
20 Hollow Rocks
:30 DBL DB/KB Overhead Carry
(No Measure)
Playlist? More like BASSlist
https://open.spotify.com/playlist/1f04qiGcEz6uelFe6jMOyT
3 ROUNDS
:30 Row (Moderate)
:30 Swinging Arm Crosses
:30 Arms Up & Back
:15 Doorway Stretch / Each Side
10 Push-Up Negative to Downward Dog
Into…
TABATA (8 ROUNDS :20 ON/:10 OFF)
R1 & R2 Right Leg Single Unders
R3 & R4 Left Leg Single Unders
R5 – R8 Single Unders
4 ROUNDS FOR TIME
75 Double Unders
500/450m Row
25 ButterFly Sit Ups
(Score is Time)
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups
(No Measure)