2:00 4-Way Banded Glute Activation
Then,
AMRAP 3:00
Max KB Tater*
*Every :30s starting at 0:00, 10 Double or Single Unders
Perform a 3-second count on the way down, a full 1-second pause, and then stand.
EMOM 16 Minutes
1 Tempo Pause Back Squat
Start at around 65% and add weight each set
12 Rounds
15 Double Unders
1 Power Clean (185/125lbs)
1:00 Shoulder Swimmers
1:00 Box Step Ups
1:00 A-Frame Toe Touches
Then,
2 Rounds
4 Burpee Box Jump Overs
6 Alt. DB Snatch (lighter DB)
8 Hollow Rocks
Toes to Bar Skill/Warm-Up
12 Gymnastic Kips (Build to bigger, and bigger kips)
9 Kip w/ Knees Up
6 Knees Up with a Kick
Then,
EMOM 3 Minutes
3-8 Toes to Bar
Gymnastics Test
AMRAP 6 Minutes
40 DB Snatches (50/35lbs)
20 Burpee Box Jump Overs (24/20″)
Max Rep T2B in remaining time
REST 3:00 MINUTES
AMRAP 5 Minutes
30 DB Snatches (50/35lbs)
15 Burpee Box Jump Overs (24/20″)
Max Rep T2B in remaining time
REST 3:00 MINUTES
AMRAP 4 Minutes
20 DB Snatches (50/35lbs)
10 Burpee Box Jump Overs (24/20″)
Max Rep T2B in remaining time
SCORE is total Toes to Bar.
1:30 Double LAX Ball T-Spine Smash
Then,
Alternating EMOM 6 Minutes
1 – AAB for Calories
2 – Banded Pull-aparts
3 – PVC Snatch Balance
Optional Accessory Work
3-5 Sets for quality
10 Seated Double KB Strict Press (very light)
1:00 Wallsit (weighted if desired)
15 Hollow Rocks
Warm Up
1×3 Power Position
2×3 Temp Pull Squat Snatches
Then,
5 reps @ 55%
4 reps @ 60%
3 reps @ 65%
5 reps @ 60%
4 reps @ 65%
3 reps @ 70%
5 reps @ 65%
4 reps @ 70%
3 reps @ 75%
2:00 of Elevated Puppy Dog on Box
Then,
1:00 in the Bottom of a Squat
250m Row
1:00 in the Bottom of an OHS w/ Empty Bar
Then,
Perform 5 Tempo Pull Squat Snatches w/ Empty Bar
1 Round for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#
300m Run
30′ High Knees
30′ Butt Kicks
30′ High Kicks
30′ Walking Lunges
30′ Broad Jump Burpees
10 Push-ups
15 Air Squats
10 Sit-ups
Ladder – 9:00
– 100m Run
– 11 Situps
– 11 Air Squats
– 100m Run
– 22 Situps
– 22 Air Squats
– 100m Run
– 33 Situps
– 33 Air Squats
…
2:00 Rest
Ladder – 9:00
– 100m Run
– 11 Pushups
– 11 Box Jumps (24″/20″)
– 100m Run
– 22 Pushups
– 22 Box Jumps
– 100m Run
– 33 Pushups
– 33 Box Jumps
…
30 Box Step Ups
2:00 Banded Glute Activation
30 Box Step Ups
40 S-Leg Glute Bridges (20/leg)
Then,
10 Bar Facing Burpees
:15 Bike Sprint
AAB Calories (20/15)
Run 300m
20 Bar Facing Burpees
On a 32 Minute Clock:
10 Rounds
200m Run
10 Bar Facing Burpees
5 Power Cleans 135/95lbs
Time Cap: 24 Minutes
Then, from 24:00-32:00
Find a 1 RM Shoulder to OH
-Scaled
On a 32 Minute Clock:
8 Rounds
200m Run
10 Bar Facing Burpees
5 Power Cleans 95/65lbs
Time Cap: 24 Minutes
Then, From 24:00-32:00:
Find a 1RM Shoulder to OH
Alternating EMOM for 6 Minutes (same minute)
– 4 Burpees and 10 Wallballs
– 8 Ring Rows and 10 Air Squats
Then,
1:00 Deadhang from Pull Up Bar
2×3 Big BMU kops, as singles
2×3 Big Kips + Knees Up
then,
2 sets of 1-4 BMU
For Time
Row 800/700m
60 Box Jump Overs 24/20″
50 Chest to Bar Pull-ups
40 Thrusters 95/65lbs
30 Bar Muscle Ups
Time Cap: 16 Minutes
—
Scaled
For Time
Row 800/700m
60 Box Jump Overs 20/16″
50 Pull-Ups
40 Thrusters 75/55lbs
30 Chest to Bar Pull-ups
Time Cap: 16 Minutes
—
Beginner
For Time
Row 600/500m
40 Hops over Barbell
30 Jumping Pull-ups
30 Thrusters 45/35lbs
20 Banded Pull-Ups (most challenging version of pulling possible)
15 Banded Good Mornings
Then,
12-9-6
Russian KB Swings
Tall Box Jumps (Step Down)
Row Calories @ Moderate Pace
Start around 60% and add weight each set, finding a new 1 RM.
Athletes may perform additional singles as needed.
4 Sets for Quality
20 Double KB Sumo Deadlifts
10-40 GHD Sit Ups
2:00 Couch Stretch (1:00 per leg)
15-12-9
UB Wallballs (any weight, but must be UB)
:30 HS Hold between sets
Every 3 Minutes for 9 Minutes*
5 Scap Pull Ups
4 Gymnastic Kips
3 Chin Over Bar Pull Ups
2 Chest to Bar Pull Ups
*Goal is to do this as a complex for the fittest athletes.
AMRAP 20 Minutes
5 Chest to Bar Pull Ups
10 HSPU
15 Walking Lunge Steps