– 1:00 Rower
PVC Pipe Warmup
– 10 Pass Through
– 10 Twists
– 10 Good Morning
– 10 Pole Stretches
– 10 Overhead Squats
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
EMOM – 12:00
– Odd: 3 TnG Power Cleans
– Even: 15 Wall Ball (20#/14# @ 10’/9′)
Score:
Completed rounds plus power clean weight.
50-40-30-20-10
Double-unders
Sit-ups
– 500m Rower
Two Rounds
– 1:00 Couch Stretch (each leg)
– 1:00 Bretzel (each side)
– 10 Pushups
– 10 Ring Rows
Six Rounds w/ 1:00 Rest
– 5 Turkish Getups
– 5 Weighted Pullups
– 50m Sled Push (high/low)
– 50m Heavy Sandbag/Medball Carry (25m each shoulder)
– 400m Run
– 25m High Kicks
– 25m Lunge with Instep Stretch
– 25m Fanny Kicks
– 25m Side to Side Lunge
– 25m Bear Crawl
– 25m Burpee Broad Jump
10:00
– L-sits on rings
– L-sits on parallettes
– L-sits on floor
Tabatas (8 x :20/:10 each)
1. Russian KB Swings (24kg/16kg)
2. Situps
3. Rower (calories)
4. Air Squats
RxPlus:
– Russian KB Swing (32kg/24kg)
Score: Total reps
Rest: 1:00 minute between each station.
Note: Eight rounds of swings, then eight rounds of situps, etc.
– 10 Overhead Squats
– 10 Burpees
Eight Rounds
– :10 Push Press @ 70% of A
– :20 Rest
Score: Total Reps
21-15-9 Reps For Time
– Deadlift (225#/155#)
– Ring Dips
– 400m Run
Two Rounds
– 1:00 Couch Stretch (each)
– 1:00 Piriformis Stretch (each)
– 10 Pushups
– 10 Ring Rows
– 5 Pullups
– 10 Pushups
– 15 Air Squats
EMOM – 7:00
– 3 Back Squats @ 70% of 1 Rep
Ladder – 7:00
– Pullup
– Burpee
– 500m Row
Three Rounds
– 5 Inch Worms
– 10 Weighted Prone Pass Throughs
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Snatches
– 5 Overhead Squats
– 5 Snatch Balance
– 5 Squat Snatches
– 5 Down and Up
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Full Cleans
EMOM – 20:00
– Odd: 1.1.1 Power Clean
– Even: Max Strict Pullups
Score:
– Completed rounds for rounds and power clean weight for reps.
EMOM – 20:00
– Odd: 1.1.1 Power Snatch
– Even: 30 Double Unders
Score:
– Completed rounds for rounds and power snatch weight for reps.
– 500m Rower
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Presses
1 to 5 Reps:
– Pushup
– Situp
– Squat
– Ring Row
21/18/15/12/9 Reps for Time:
– Push Press (95#/65#)
– Wall Ball (20#/14# @ 10’/9′)
RxPlus:
– Push Press (115#/75#)
– 500m Row
Three Rounds
– 5 Scorpion Stretches
– 5 Downward Dog into Cobra Pose
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Ladder – 20:00
– Deadlift (50% 1RM)
– 200m Run
– 250m Row
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
– 5 Down and Up
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Full Cleans
1 time with PVC
1 time with barbell
1 time with weight
1RM – 15:00
1RM – 15:00
For Time:
– 250m Row
– 15 KB Swings (32kg/24kg)
– 25 burpees
– 15 KB Swings (32kg/24kg)
– 250m Row
– 500m Row
Three Rounds
– 1:00 Couch Stretch (each)
– 1:00 Lat/Shoulder/Tricep Stretch Dumbbell stretch on Bench
– 5 Single KB Thrusters (each arm)
Note: Heavier KB Each Round
21-15-9
Thrusters, 95# / 65#
Pull-ups