For Time:
– 1k Row
– 50 Thrusters (45#/35#)
– 30 Burpees
For Time:
30 Clean and Jerks, 135# / 95#
EMOM
– 10m Run
Note: Add 10m each minute
– 1:00 Jump Rope
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind Head
– 10 Pass Throughs
– 10 Presses
– 1:00 Squat Thrusts
Four Rounds of A1 and A2 w/ 2:00 Rest
Bent over row with two kettlebells.
Three Rounds of B1 and B2 w/ 2:00 Rest
Three Rounds w/ 1:00 Rest
– Max Superman Hold
– Max Plank Hold
Score:
Rounds = number of minutes.
Reps = number of seconds.
For Time:
– 400m Run
– Rower 15 Calories
Three Rounds
– 10 Hollow Rocks
– 10 Lunges Total
– 10 Russian KB Swings
Ten Rounds
– :30 Russian KB Swings (24kg/16kg)
– :30 Rest
RxPlus:
– KB Swing (32kg/24kg)
Four Rounds w/ 1:00 Rest
– 15 Ring Rows
– 12 Box Jumps w/ Step Down (24″/20″)
– 9 Burpees
AMRAP – 1:00
– Rower Calories
-200m Run
– 10 Plank Lunges
– 10 Plank Samsons
TGU Practice – 10:00
Three Rounds w/ 3:00 Rest
– 4 Front Squat @ 32X1
– 4.3.2.1 HSPU Cluster
Three Rounds w/ 3:00 Rest
– 3 Power Clean
– 2 BB Lunge (each)
– 1 Split Jerk
AMRAP – 10:00
– Turkish Getups (24kg/16kg)
Note: Focus on form. Only clean reps.
Mobility
– OH Band Stretches
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Five Rounds
– 12 Goblet Squats (32kg/24kg)
– 1:00 Plank Hold
– 6 KB Presses Right (24kg/16kg)
– 6 KB Presses Left (24kg/16kg)
– 12 Heavy OH KB Swings (32kg/24kg)
Fifteen Rounds
– :30 Jump Rope
– :30 Rest
– 400m Run
– 25m Lunge
– 25m High Kicks
– 25m Inch Worm w/ 1 Pushup
12:00 – Handstands
– Wall Walk
– Kicking Into Handstand
– Hold Handstand for 30 seconds
– Strict Handstand Pushup
– Shoulder taps in handstand
Note: These are progressions. Perform them in order. Prove you can do one properly before moving to the next.
AMRAP – 7:00
– 6 HR Pushups
– 8 KB Swings (24kg/16kg)
– 12 SDLHP (24kg/16kg)
RxPlus:
AMRAP – 7:00
– 6 HSPU
– 8 KB Swings (32kg/24kg)
– 12 SDLHP (32kg/24kg)
– 100 Single Unders
– 50 Running Jump Rope
– 25 Double Unders (or attempts)
1 to 5 Ladder:
– Leg Swings (each)
– Forward Shoulder Rotations (each)
1 to 5 Ladder:
– Ring Rows
– Lunges (each)
1 to 5 Ladder:
– Situps
– Pushups
1 to 5 Ladder:
– Squat Thrusts
– Air Squats
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
– 1:00 Rower
– 1:00 Jump Rope
– 1:00 Rower
– 1:00 Jump Rope
Three Rounds
– 10 KB Swings
– :10 Full Body Plank
Four Rounds
– 6 to 8 One Arm KB Presses (right)
– 6 to 8 One Arm KB Presses (left)
Note: Rest :45 seconds between arms
Score: Heaviest weight done with both arms.
21-15-9 Reps For Time:
– HR Strict Pushups
– Russian KB Swings (32kg/24kg)
Note: Full plank at the top of the pushup. Lockout those knees too.
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind Head
– 10 Pass Through
– 10 Presses (each)
Mobility
– 1:00 Piriformis Stretch/Pigeon Pose (each leg)
– 1:00 Tricep Smash on barbell in rack (each)
Note: Rack barbell at chest height. Roll one tricep at a time on top of the barbell. Press down on bicep with the opposite hand. Slowly straighten and bend arm.
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Do one of the A’s below. Squat clean thruster is more advanced movement and should only be done by athletes that have established good form on squat clean. Most of us should be doing thrusters out of the rack.
Deathy By:
– Thruster @ 75% of A
RxPlus: Squat Clean Thruster @ 75% of A
AMRAP 8:00
– 5 Overhead Lunges (45#/25#)
– 10 Situps
– 20 Double Unders