8 Minute EMOM
1: Jog
2: Down Dog -> Up Dog
3: Bird Dogs
4: Dead Bugs
12 Minute of Quality Practice
1: Ring Dips or Muscle Ups
2: Handstand Skills
3: Rope Climbs
Pick 1 or all 3 and spend 12 minutes working on progressions with coach.
E4MOM for 20 Minutes:
400m Row
12 Toes to Bar
10 Deadlifts (185/133)[225/163]
Score is slowest round.
With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round.
EXAMPLE:
Round 1 perform with KB in the Right Hand & DB in Left Hand
Round 2 perform with DB in the Right Hand & KB in Left Hand
AMRAP X 10 MINUTES
:30 Bar Hang
:30 Cross Body Hold
:30 Farmer Carry
:30 Front Rack Squat Hold
AMRAP x 21 MINUTES
40 Walking Lunges
20 Deficit Push-Ups*
40 Sit-ups
20 Box Jumps (30/24)
*2″, 4″ or 6″ Deficit
3 ROUNDS…
200m Run
10 Slam Balls
10 Banded Upright Rows (feet inside band)
3 SETS
10 Slow Ring Rows
20 Kneeling Double Lat Band Pull-Downs
MAX Barbell Upright Rows
-Rest 1:30 b/t Sets-
FOR TIME
50 Slam Balls (20/10)
400m Run
50 Sit-ups
400m Run
50 Slam Balls
400m Run
-15:00 Hard Cap-
1 ROUND
30 Mountain Climbers
20 Lateral Jumps Over the Bar
10 Burpees
Into…
2 ROUNDS
10 Deadlifts
8/8 Elbow Punches
6 FR Lunges
4 Front Squats
EVERY 1:30 FOR 6 SETS*
1 Paused Clean Deadlift**
2 High Hang Power Clean
*Increase weight each set. Keep weight moderate.
**Pause for :02 above knee then continue the lift.
5 ROUNDS FOR TIME
7 Hang Power Clean (115/75)
14 Front Rack Lunges
42 Double Unders
-12:00 Cap-
AMRAP x 5 MINUTES
5 Sit-Ups (knees out; butterfly)
5 Med. Ball Squats
5 Sit-Ups (straight-legged)
5 Med. Ball Push Press to target
5 Cal. Bike Sprint (60+ RPM!)
AMRAP x 7 MINUTES
12 Sit-Ups
9 Wall Balls
7 Cal. Bike
-3:00 Rest-
AMRAP x 7 MINUTES
12 Sit-Ups
9 Wall Balls
7 Cal. Bike