AMRAP X 6 MINUTES
10/8 Cal Row
10 Air Squats
10 Groiners
8 Lunges
8 Jumping Squats
5-5-5-5
Tempo Front Squat (2111)
(Score is Weight)
10 ROUNDS FOR TIME
12/10 Cal Row
5 Front Squats (155/105)|(95/65)
-12:00 Hard Cap-
(Score is Time)
3 rounds:
15 second push up plank
10 supermans
5 strict pull ups
3 rounds:
5 strict press, empty bar
5 deadlift, building
Keep getting stronger!!!
Alternate with Deadlifts or do them after – coaches choice.
21- 15- 9 of:
Hang Power Cleans
Burpees
Pick a weight you can do unbroken with great form and move efficiently.
FOR RECOVERY
3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders
(No Measure)
FOR MAX METERS*
5:00 Row
-Rest 2:30-
4:00 Row
-Rest 2:00-
3:00 Row
-Rest 1:30-
2:00 Row
*Reset rower before each effort.
(Score is Meters Each Round)
JUNKYARD DOG WARM-UP
Grab a partner for this one and have some fun…
P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)
After 10 reps, switch positions, after both have gone move on to part 2.
P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)
then…
3 ROUNDS — 3 REPS OF EACH…
1. Down and Up (torso vertical and fast drive!)
2. Elbows High and Outside (bar speed and keep the bar close!)
3. Muscle Clean (bar speed and finish!)
4. Clean Drop (fast feet!)
5. Hang Power Clean (jump + pull under!)
ON A 10:00 RUNNING CLOCK…
Build Quickly to Heavy Single Power Clean & Jerk*
*Building should take you up to or past your weight in the workout.
(Score is Load)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
FOR RECOVERY
3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders
(No Measure)
3 SETS
7 Front Squats (12×1)
*Use load from 20-Rep Max from last week’s Front Squat. :02 pause at the bottom of each squat.
-Rest as Needed b/t Sets-
(Score is Load)
FOR TIME
5-10-15-20-25-30-35-40-45-50..and back to 5 by 5 reps
Double Unders
*All sets must be performed unbroken.
-15:00 Hard Cap-
(Score is Total Time)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
MAX Box Jumps
STATION 2
MAX Cal Bike
STATION 3
MAX Push-Ups
STATION 4
MAX Cal Row
100m Run
Into…
1 ROUND
10 KB Deadlift
5/5 KB Strict Press
10 Glute Bridges
5 Broad Jumps
1 ROUND
10 KB Swings
5/5 KB Push Press
5 Burpee Broad Jumps
AMRAP x 12 MINUTES
200m Run
10 DBL Russian KB/DB Swing
600m Bike
10 DBL KB/DB Snatch
(Score is Rounds + Reps)
2-3 SETS
6/6 Single Leg KB Romanian DL
20 Alt. Deadbugs
(No Measure)