20 Lunge and Reach
20 Box Step Ups
-Then-
AMRAP 6 Minutes
Run 100m
10 Wall Balls
Run 100m
8 Box Jumps
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
1:00 Banded Pull Apart (Palms up and down)
1:00 Calf Mash/leg
-Then-
Every Minute for 9 Minutes (3 sets)
1: Max Double Unders/Practice
2: Handstand/Handstand Walk Practice
3: 10 Air Squats + Squat Hold
Start at 60% of 1RM and build.
Athletes may go touch and go or singles, work on weaknesses.
3 Rounds
100 Double Unders
25′ Handstand Walk
5 Power Cleans (225/155lbs)
25′ Handstand Walk
Scale:
DU’s should not exceed :90; 1-1 singles
HS Walk = 2 Wall Walks
Power Cleans: should not exceed 80% of 1 RM
:30 Dead Hang
1:00 PVC Pass Throughs
1:00 Banded Air Squats
-Then-
AMRAP 5 Minutes
10 Empty Bar Front Squats
10 Empty Bar Hang Power Snatches
10/7 Calorie AAB
10 Hanging Knee Raises
2 Pause Front Squat
Build in weight across sets. Last 3 sets should be AHAP.
AMRAP 5 Minutes
30 Hang Power Snatches (95/65lbs)
30 Toes to Bar
2:00 Lizard Stretch per Side
-Then-
2 Rounds
10 Gymnastic Kips
12 Burpees
14 Jumping Lunges
Sets of 3-5 UB Chest to Bar Pull Ups
Rest 1:30 between sets
6 Rounds
100′ Walking Lunge
Max Burpees in 1:00
Rest 1:00
Score is total burpees
2:00 Minutes of Glute Activation Steps
(Every :30 perform 4 Air Squats)
-Then-
EMOM 6:00 (:30 of work)
Row Calories
Inchworms + Push Ups
This is your High CNS test for the upcoming phase. The goal with the upcoming deadlift phase will be to pull today’s 1RM for a new 3RM in 6 weeks.
Teams of 3
Every 4 Minutes for 12 Minutes
60 Calorie AAB
Athletes rotate every 10 calories, with each athlete going twice per interval.
Team of 3 (smaller athletes): 48 Calorie AAB (rotate every 8 cals)
2:00 Row
3 Inchworms + Push Up
1:90 AAB
3 Inchworms + Push Up
1:00 Burpees to 6″ Target
5 Rounds
Row 250/225m
AAB .37/.31miles
15 Burpees to 6″ Target
Rest 2:00
1:00 Shoulder Swimmers
1:00 A-frame Toe Touches
-Then-
20 Box Step Overs (24/20″)
10 DB Push Press
12 Box Jumps (24/20″)
10 DB Push Press
8 Tall Box Jump Overs (30/24″)
10 DB Push Press
Every 4 Minutes for 16 Minutes
1 Set of HSPU
Immediately into Max duration HS Hold (:60 cap)
HSPU set should be between 8-20 reps.
Choose a number you believe you an repeat for all 4 rounds.
Stop your HSPU set before failure to allow yourself time in a HS hold.
2 Rounds
30 Box Jump Overs (30/24″)
100m Farmers Carry (30s-100s)
Carry DBs,KBs, Farmers Handles, or any heavy implement.
1:00 Front Rack Elbow Pointers
1:00 Squat Hold
-Then-
3 Rounds
12/10 Calorie Machine
10 Empty Bar Front Squats
10/8 Calorie Machine
6 Hang Squat Cleans
8/6 Calorie Machine
4 Squat Cleans, light weight
AMRAP 21 Minutes
12/10 Calorie Machine
40 Double Unders
1 Squat Clean @ 80%+
Rest 1:00
May add weight each round if it feels and looks good.
Row 300m
-Then-
2 Rounds
12 Lunge + Twist Steps
20 Empty Bar Back Squats
:30 Dead Hang
Full pause in the bottom of each rep. At least one second (or more).
Start around 60% and add weight each round.
4 Rounds
10 Push Ups
15 Toes to Bar
AAB (.25/.19miles) ARMS ONLY