(0:00-5:00)
1000m Row
50 Power Cleans (135/93)[155/113]
-Solo (500/25)
(5:00-10:00)
AMRAP Wall Balls (20/14)[11/10]
(10:00-15:00)
1-2-3-4-5…
Toes 2 Bar
5-10-15-20-25…
Double Unders
(15:00-[25:00])
10RFT:
5 Pull-Ups [3/1 Muscle-Ups]
10 Burpees
15 Air Squats
-Solo 5RFT [20:00]
*This workout can be done solo or with a partner.
Work on technique – build only as technique allows.
21 – 15 – 9
Toes to Bar
Thrusters (95/63)
2x Double Unders
2-3 ROUNDS
10 Strokes Arms Only → 10 Strokes Arms + Hips → 10 Strokes Arms + Hips + ½ Slide
:20 High Plank Hold → 10 Scap Push Ups → 5 Inchworms w/ push up
10 PVC Good Mornings → 10 PVC Kang Squats → 10 Jump squats
3 SETS
500m Row
-2:00 Rest b/t Sets-
3 SETS
5/5 Single Leg Glute Bridge-Ups
20 Hollow Rocks
AMRAP x 6 MINUTES
5 Air Squats → DB Front Squats
5 Up Downs → 5 Broad Jumps
5 DB DL → DB Hang Power Clean
5 DB Bent Over Rows
Movements progress at 1/2 point.
ON A 12:00 RUNNING CLOCK…
Build to a 2RM Power Clean
AMRAP x 7 MINUTES
7 Burpees
7 Hang Power Cleans (95/65)
7 Front Squats
400m Team Run…leave no athletes behind! Run as a group.
into…
3 SETS
5/5 Single Arm KB Suitcase DL (workout weight)
5 Romainain DL (little to no knee-bend)
10 Alt Step Back Sampson Lunges (pause :01 in lunge)
15 Plate Hops (fast feet)
:20 Trunk Twists
:20 Hollow Flutter Kicks
FOR TIME
400m Single Arm KB Farmer Carry (70/53)|(53/35)
into…
5 SETS
11 KB Swings (Same bell as carry)
11 Goblet Lunges
11 Up Downs (no push up burpee)
into…
400m Single Arm KB Farmer Carry (70/53)|(53/35)
3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs