– 400m Run
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Press
Skin the Cats
– 5 Reps
Banded Hip Distraction
– 2:00 Each Hip
Aerobic Add-on or Pullup Add-on
Three Rounds
– 1:00 Box Jumps (20″/16″)
– 1:00 Pushups
– 1:00 Hollow Rocks
– 1:00 Air Squats
Score: Lowest round of the three rounds.
– 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.
Ladder – 7:00
– Hang Power Clean (135#/95#)
– Barbell Burpee
– 2:00 Jump Rope
– 3 Position Piriformis and Hip Capsule Mobility
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
AMRAP – 15:00
– 5 Push Press (135#/95#)
– 5 Pullups
– 200m Run
Aerobic Add-On or Anabolic Add-On
– 1:00 Single Unders
– 1:00 Double Unders
– 1:00 Single Unders
Fascial conditioning.
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
For Time:
– 2977m Row
– 11 Box Jumps (30″/24″)
– 11 Thrusters (125#/85#)
– 11 Burpee C2B Pullups
– 11 Power Cleans (175#/125#)
– 11 Handstand Pushups
– 11 Kettlebell Swings (32kg/24kg)
– 11 Toes to Bar
– 11 Deadlift (175#/120#)
– 11 Push Jenks (110#/75#)
– 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
Aerobic Add-on or Pullup Add-on
10/8/6/4/2 Reps For Time:
– Buy-in: 400m Run
– Toes to Bar
– Jumping Lunges
– Ball Slam (30#/20#)
– Cash-Out: 400m Run
– 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.
Four Rounds For Time:
– 30 KB Swing (24kg/16kg)
– 20 Burpees
– 10 Pullups
– 2:00 Jump Rope
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Ten Rounds
– 3 Deadlift (275#/185#)
– 30 Double Unders
– 1:00 Rest
Aerobic Add-On or Anabolic Add-On
– 2:00 Rower
– 10 Front
– 10 Overhead
– 10 Behiind
– 10 Pass Through
– 10 Press
– 10 Overhead Squats
– 10 Burpees
A1 or A2
AMRAP – 6:00
– Max Push Presses w/ 60% 1RM Push Press
AMRAP – 6:00
– 1 Strict HSPU
– 2 Strict HSPU
– 3 Strict HSPU
Reps must be performed unbroken. 1 Rep, 2 Reps, 3 Reps, 1 Rep, 2 Reps, etc.
Fascial conditioning.
Ladder – 10:00
– Pushup
– Wall Ball (20#/14# @ 10’/9′)