– 400m Run
Five Rounds
– 3 Plank Lunge (each) + 2 Samson Stretch (each) + 1 Piriformis Stretch (each)
– 3 Goblet Squats w/ 2 Pause at Bottom
EMOM – 12:00
– 1 Power Clean
Four Rounds w/ 2:00 Rest
– :30 Max Effort Air Dyne
Score: Lowest round of calories.
Every 2:00 x 5
– 50m Sled Push
Don’t include sled weight.
– 200m Run
– 5 Inch Worms
– 10 Squat Thrusts
– 15 Mountain Climbers (each)
L-Sit Progression
– Feet Supported
– Tucked L-Sit
– Single Leg L-Sit
– Double Leg L-Sit
Apparatus Scaling for L-Sits (Easiest to hardest):
– Between two jump boxes
– Paralletes
– Floor
– Rings (Performed correctly the rings are turned outward.
Rest three to five minutes between pieces.
Five Rounds For Time
– 50m Farmers Carry (2×45#, 2X25#)
– 15 Wall Ball (20#/14# @ 10’/9′)
Five Rounds For Time
– 5 Pullups
– 5 KB Thrusters (each arm)(24kg/16kg)
– 10 Box Jumps (24″/20″)
Eight Rouns (:20/:10)
– Burpees
– 400m Run
– 500m Row
Five Rounds
– 1 Plank Lunge + Samson Stretch + Piriformis Stretch (Each Leg)
– 3 Goblet Squats w/ 2 Pause at Bottom
B1 or B2
For Time:
30 Clean and Jerks, 135# / 95#
For Time: 30 Snatches, 135# / 95#
– 1:00 Single Unders
– 1:00 Double Unders
– 1:00 Single Unders
Fascial conditioning.
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
A1 or A2
For Time:
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees
For Time:
– 800m Run
– 50 Air Squats
– 40 Situps
– 30 Pushups
– 20 Pullups
– 10 Burpees
– 800m Run
– 10 Burpees
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 800m Run
10:00 Rower @ 60%
Five Rounds
– 5 KB Deadlift
– 5 Russian KB Swings
– 5 OH KB Swings
– 1 Inch Worm + Plank Lunge (each leg)
EMOM – 10:00
– 3 TnG Clean Grip Deadlifts (275/185)
– Max Double Unders
RxPlus
– 3 TnG Clean Grip Deadlift (315/225)
Score
– Completed rounds plus total double unders.
– 400m Run
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Press
Skin the Cats
– 5 Reps
– 3 Position Piriformis and Hip Capsule Mobility
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
Aerobic Add-on or Pullup Add-on
– 200m Run
– 5 Inch Worms
– 10 Squat Thrusts
– 15 Mountain Climbers (each)
L-Sit Progression
– Feet Supported
– Tucked L-Sit
– Single Leg L-Sit
– Double Leg L-Sit
Apparatus Scaling for L-Sits (Easiest to hardest):
– Between two jump boxes
– Paralletes
– Floor
– Rings (Performed correctly the rings are turned outward.
Rest three to five minutes between pieces.
Five Rounds For Time
– 50m Sled Push (4×45#/2×45# + 2×10#)
– 400m Run
Five Rounds For Time
– 5 Ring Dips
– 5 KB Snatch (each arm)
– 10 Box Jumps (24″/20″)
Tabata (8 x :20/:10)
– Weighted RKC Plank Holds
– 2:00 Jump Rope
Banded Hip Distraction
– 2:00 Each Hip
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Aerobic Add-On or Anabolic Add-On
AMRAP
1) 0:00 to 5:00
– 5 Hang Power Cleans (135#/95#)
– 5 Toes to Bar
– 200m Run
2) 5:00 to 10:00
– 5 Power Cleans (135#/95#)
– 5 Pullups
– 30 Double Unders
3) 10:00 to 15:00
– 5 Deadlifts (135#/95#)
– 5 Burpee Pullups
RxPlus: 165#/115#
Note: When the five minute period ends finish your current round before moving to the next round of movements.
– 1:00 Single Unders
– 1:00 Double Unders
– 1:00 Single Unders
Fascial conditioning.
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
– 400m Run
– 5 Pullups
– 10 Pushups
– 15 Air Squats
– 3 Position Piriformis and Hip Capsule Mobility
1 Minute each position each leg.
– 5 Pullups
– 10 Pushups
– 15 Air Squats
2:00 Average Watt test on C2 Rower
Aerobic Add-On or Pullup Add-On