– 1:00 Jump Rope
– 25m Inch Worms
– 1:00 Jump Rope
– 25m Walking Lunge
– 1:00 Jump Rope
– 25m High Kicks
– 1:00 Jump Rope
– 25m Fanny Kickers
Thirty Rounds For Distance
– :30 Run
– :30 Walk
– 2:00 Rower
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Front
– 10 Presses
– 5 Down and Up
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Full Cleans
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Snatches
– 5 Overhead Squats
– 5 Snatch Balance
– 5 Squat Snatches
EMOM – 10:00
– 1.1.1 Power Clean
EMOM – 8:00
– 3 TnG Clean Grip Deadlift
EMOM – 10:00
– 1.1.1 Power Snatch
EMOM – 8:00
– 3 TnG Power Clean
For Time:
– 250m Row
– 2:00 Rest
– 250m Row
– 2:00 Rest
– 250m Row
– 200m Run
– 5 Plank Lunges
– 5 Plank Samsons
– Piriformis Stretch
PVC PIpe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
– 10 Burpees
Five Rounds For Time:
– 50 Single Unders
– 10 Wall Balls (14#/10# @ 10’/9′)
– 10 Pullups
Five Rounds For Time:
– 30 Double Unders
– 5 Overhead Squats (115#/75#)
– 5 Burpee Pullups
Foam Roller
– Glutes (1:00 each)
– IT Band (1:00 each)
– Quads (1:00 each)
– Lats (1:00 each)
10:00 Rowing
For Time:
– 21 Power Clean (75#/55#)
– 21 Burpee
– 15 Power Clean (95#/75#
– 15 Burpee
– 9 Power Clean (115#/95#)
– 9 Burpee
For Time:
– 21 Squat Clean (75#/55#)
– 21 Burpee
– 15 Squat Clean (105#/75#
– 15 Burpee
– 9 Squat Clean (135#/95#)
– 9 Burpee
– 1:00 Rower
– 25m High Kicks
– 25m Lunge
– 25m Side to Side Lunges
– 25m Burpee Broad Jumps
Two Rounds
– 5 Box Jumps
– 5 Plank Lunges
– 5 Goblet Squats
Back Squat Warmup
EMOM – 8:00
– 1 Deadlift
Note: Don’t add more than 10# each minute
EMOM – 8:00
– 1 Deadlift
Note: Don’t add more than 10# each minute
EMOM – 12:00
– 2 Box Squat w/ 65-70%
EMOM – 8:00
– 1 Deadlift w/ 85-90%
Max Effort 1000m Row
– 400m Run
1 to 5 Reps:
– Squat Thrust
– One Arm Suitcase Deadlift
– One Arm KB Swing
– One Arm KB Clean
– One Arm KB Press
E3M x 10
– 5 Strict Presses
– 5 Ring Rows
– 10 Russian KB Swings (24kg/16kg)
– 50 Single Unders
Score: Weight on the presses.
Note: If you are still working at the end of the 3:00 period start back at the presses when the next round begins.
E3M x 10
– 5 Push Press
– 5 C2B Pullups
– 10 OH KB Swings (32kg/ 20kg)
– 30 Double Unders
Score: Weight on the presses.
Note: If you are still working at the end of the 3:00 period start back at the push presses when the next round begins.
– 2:00 Rower
– 5 Inch Worms
– 5 One Legged Deadlifts w/o Weight (each)
– 5 Burpee Broad Jumps
– 5 One Legged Deadlifts w/ Weight (each)
– 5 Burpee Broad Jumps
Olympic Warmup w/ Barbell (L2: Clean Grip/L3: Snatch Grip)
– 5 Down and Up
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans/Muscle Snatches
– 5 Front Squats/Overhead Squats
– 5 Squat Drops/Snatch Balancees
EMOM – 10:00
– 1.1.1 Hang Power Clean
EMOM – 10:00
– 3 TnG Clean Grip Deadlift
EMOM – 10:00
– 1.1.1 Hang Power Snatch
EMOM – 10:00
– 3 TnG Power Clean
For Time:
– 500m Row
– 3:00 Rest
– 500m Row
– 1:00 Jump Rope
Two Rounds:
– 5 Plank Lunges
– 10 Ring Rows
– 1:00 Jump Rope
Two Rounds:
– 5 Plank Samsons
– 10 Pushups
One Round:
– Five Turkish Getups (each)
– Five One Arm Overhead Squats
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Rest: 5 each arm then rest.
Score: Heaviest weight you can do 5 reps with on both arms.
Five Rounds For Time:
– 5 Box Jumps (24″/20″) w/ Step Down
– 5 Lunges (each)
– 200m Run
Five Rounds For Time:
– 5 Toes to Bar
– 10 Jumping Squats
– 200m Run
8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
185lb/125lb
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 85# / 55#
5 Snatches, 85# / 55#
Masters men and women 55-59, and 60+
9-Minute AMRAP of:
15 Hanging Knee Raises
10 Deadlifts, 85# / 55#
5 Ground to Overhead, 85# / 55#
PVC Pipe Mobility
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
Thoracic:
– Foam roller and double lacrosse ball
1 to 5 Reps:
– Pushup
– Downward Dog to Cobra
– Situp
– Air Squat
– Ring Row
10:00
– Kipping Handstand Pushups
15-12-9 Reps For Time:
– Push Press (95#/65#)
– Burpees
RxPlus:
– Push Press (135#/85#)
– Burpees