3 Rounds 200m Run
10 Jumping Lunges
3 Wall Walks Then
10 Jump and Land in Split Jerk Stance w/o Barbell
10 Jump and land w/ Barbell
10 Light Split Jerks (Pause in the catch)
Every 3 Minutes for 18 Minutes
3 Split Jerks 60-80% (Form Focus)
9 Rounds
5 Bar Facing Burpees 5 STOH 135/95lbs
Time Cap: 10 Minutes
Every 3 Minutes for 12 Minutes 18/12 Calorie AAB
Weakness Warm Up: Pick one of the following: 100/70 Calorie AAB
2K Row/Ski 1 Mile Run
10 Minute Cap
With the weakness warm up the goal isn’t to try and necessarily PR but get more comfortable on “longer” monostructural tests. Instruct athletes to be steady for the first 3/4th and then if they’re feeling good, to end strong, or merely finish if they are not.
Every :90 for 4:30
6 Scap Pull Ups into 2-6 Strict Pull Ups
then,
Every Minute for 3 Minutes 7 Gymnastic Kips
then,
Every :30 for 1:30
3-5 Traditonal Kipping Pull Ups
For Time
21 Chest to Bar Pull Ups
35 Wallballs 20/14lbs
18 Chest to Bar Pull Ups
30 Wallballs 20/14lbs
15 Chest to Bar Pull Ups
25 Wallballs 20/14lbs
12 Chest to Bar Pull Ups
20 Wallballs 20/14lbs
9 Chest to Bar Pull Ups
15 Wallballs 20/14lbs
Every 6 Minutes for 24 Minutes 1000m C2 Bike
15 Scap Push Ups 30′ Duck Walk
15 Scap Pull Ups 30′ Duck Walk
In the remaining time perform slow inchworms
2:00 4-way Banded Glute Activation, 5 steps per direction + 3 squats after each direction
20 Lateral Squats
30 Russian KB Swings 53/35lbs Then,
EMOM 5 Minutes, both in the same minute Run 100m (increasing speed and running hard for at least he last 2 minutes)
6 Explosive Jump Squats
Immediately after each set, perform 5 explosive box jumps.
Rest 3-5 minutes after the box jumps. Start at 75% and add weight each set, ending at a heavy double or 2RM.
Goal: sets of 3 are slightly heavier than last week. Attempt to hit the set of 2 you hit last week for 2 sets, or heavier. Can go for 2rm if you feel good.
8 Rounds
2:30 Row for Distance Rest :30
R1-R3: 20-24spm R4-R6: 26-30spm
R7 & R8: Open
2 Rounds
5 False Grip Ring Rows
3 Rounds
5 low ring transitions
2 rounds
5 high ring transitions
18:00 AMRAP, alternating full rounds with a partner
Each round-
3 muscle ups
6 DB Box Step Overs
2 muscle ups
6 DB Box Step Overs
1 muscle up
6 DB Box Step Overs
Rx: 24″/20″ box, 50s/35s
2:30 for 15:00
2 powe snatch + 2 above the knee hang squat snatches + 3 ohs
unbroken complex each round
150 russian kb swings 32kg/24kg for time.
For Rx, must do at least 15 at a time at the Rx weight
E2MOM for 7 rounds
150/125m row as fast as possible. Rest remainder.
Score is slowest round
150 russian kb swings 32kg/24kg for time.
For Rx, must do at least 15 at a time at the Rx weight
E2MOM for 7 rounds
150/125m row as fast as possible. Rest remainder.
Score is slowest round
150 russian kb swings 32kg/24kg for time.
For Rx, must do at least 15 at a time at the Rx weight
E2MOM for 7 rounds
150/125m row as fast as possible. Rest remainder.
Score is slowest round
Floss Quads
Then
3 Rounds
200m Run
10 Empty Bar Thrusters*
*Add weight each round
Then, Mash T-Spine and/or Front Rack
Stretch for 2-3 minutes
Interval Test
“Wallballs And Prayers”
AMRAP 4 Minutes
12/8 Calorie AAB
18 Wallballs 20/14lbs
Rest 2:00
AMRAP 5 Minutes
12/8 Calorie AAB
14 Wallballs 20/14lbs
Rest 3:00
AMRAP 6 Minutes
12/8 Calorie AAB
10 Wallballs 20/14lbs
20 shoulder swimmers
then
accumulate 1:00 in a deadhang from pullup bar
then
2 rounds
8 burpees
12 jumping lunges (total)
then
11 shoulder press
9 push press
7 push jerks
5 split jerks
pause in the catch position
rest 1 – 2 minutes between lifts
For time:
2-6-10-14-18
Hang Power Clean 135/95lbs
Front Rack Lunge Steps 135/95lbs
Flush Day
Slow 30 Minute AMRAP, for completion/
quality:
500m C2 Bike or AAB
25′ Duck Walk
25′ Inchworm
500m C2 Bike or AAB
:30 Handstand Hold
:30 Deadhang from Pull Up Bar
500m C2 Bike or AAB
1:00 Hollow Body Hold
2:00 per side, roll arches of feet on lacrosse ball
Then
30 Leg Swings (15/side, Front-to-back = 1)
Then,
3 Rounds
50 Single Unders (No Double Unders)
12 Russian KB Swings
3 Pull Up Negatives (:05 negative is the goal)
3 sets of max unbroken strict pull-ups. 3:00 rest between sets
Part A is the number of reps from your first set.
Part B is the total number from all three sets.
total reps of the 3 unbroken sets
3 unbroken sets max strict pull ups
For Time
Run 300m
20 Alt. DB Snatches 50/35lbs
Run 300m
30 Alt. DB Snatches 50/35lbs
Run 300m
40 Alt. DB Snatches 50/35lbs
Run 300m
50 Alt. DB Snatches 50/35lbs
Run 300m
2 Rounds
150 Double Unders
15 Power Cleans 185/125lbs
10/8 Muscle Ups