2 ROUNDS (3:00 CAP)
10 Air Squats
14 Alt. Lunges
16 Hollow Rocks
Immediately into …
2 ROUNDS (4:00 CAP)
10 Jumping Air Squats
200m Run
10 Alt. Step-Ups
“
AMRAP x 14 MINUTES
20 Jumping Air Squats
400m Run
20 Alt. Step-Ups
AMRAP x 5 MINUTES
8 RKBS
6 Goblet Reverse Lunges
2/2 SA KB Thruster
Athletes can keep out their KB’s and run through the below Squat prep!
10 Groiners
10 Cossack Squats
10 Kang Squats (with KB in Goblet Position)
5 Tempo Goblet Squats (28X1)
EVERY :45 FOR 10 SETS
3 Back Squats*
*Increase weight every other round. Keep weight moderate-heavy.
10 ROUNDS FOR TIME
10 Thrusters (75/55)
10 Push-ups
-15:00 Time Cap-
AMRAP x 5:00
8 SA DB DL/Arm (Feet outside DBs)
:30 Filly Hold/Arm *
8 Up-Downs
16 Alt Prisoner Step-Ups **
*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch
**Prisoner Step-Up: Hands behind head, chest up!
Rest 1:00-2:00 to explain the next movements.
Then
AMRAP x 5:00
8 SA DB Front Squat/Arm
:30 Double KB Front Rack Hold
:30 Double KB Farmers Hold
8 Burpees
8 Box Jump Step Down
E2MOM x 24 MINUTES
MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar
MIN 5 & 6 – Heavy Hold…Mixing it Up!*
*Rounds 1 & 3 – Max Distance KB Farmer Carry (70/53)|(53/35)
Rounds 2 & 4 – Max Distance KB Front Rack Carry (70/53)|(53/35)
No Additional Conditioning. Hit Full GPP with hard effort.
AMRAP x 5:00
8 SA DB DL/Arm (Feet outside DBs)
:30 Filly Hold/Arm *
8 Up-Downs
16 Alt Prisoner Step-Ups **
*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch
**Prisoner Step-Up: Hands behind head, chest up!
Rest 1:00-2:00 to explain the next movements.
Then
AMRAP x 5:00
8 SA DB Front Squat/Arm
:30 Double KB Front Rack Hold
:30 Double KB Farmers Hold
8 Burpees
8 Box Jump Step Down
E2MOM x 24 MINUTES
MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar
MIN 5 & 6 – Heavy Hold…Mixing it Up!*
*Rounds 1 & 3 – Max Distance KB Farmer Carry (70/53)|(53/35)
Rounds 2 & 4 – Max Distance KB Front Rack Carry (70/53)|(53/35)
ON A 20:00 RUNNING CLOCK…
Build Slowly to Heavy Single Clean & Jerk
*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Cal Row
STATION 2
AMRAP
1 Up/Down
1 Jump Squat
STATION 3
AMRAP
4 Sit-ups
4 Hollow Rocks