20 Band Pull Aparts (10 palms down, 10 palms up)
-Then-
Alt. EMOM 9 Minutes
A. 6 Tempo Push Ups*
B. 8 Seated Box Jumps for explosiveness
C. 10 Calorie Air Bike
*Tempo to the ground, fast on the way up
1 Max Set @ 45% of 1RM
80 Unweighted Box Step Overs (24/20″)
400m Run
20 Hang Squat Cleans (135/95lbs)
20 Shoulder Swimmers
-Then-
4 Rounds
10 Burpees
25′ Duck Walk w/PVC held OH
10 Kip Swings
Rx: 300′ HS Walk
Intermediate: 150′ HS Walk
Beginner-Intermediate: 50′ HS Walk
Beginner: 300′ Bear Crawl
15 Rounds
6 Overhead Squats (75/55lbs)
2 Bar Muscle Ups
AMRAP 5:00 (Steady Pace)
10 Plate Ground to Overhead (45/25lbs)
Run 100m
20 Double Unders/Single Unders
-Then-
20 Banded Goodmornings
The goal is for athletes to pull their old 1RM for 3.
AMRAP 9 Minutes
Max Rep Burpee Sandbag Get Overs 40″
(50-100lbs*)
*Partners switch every 5 reps
AMRAP 18 MINUTES
alternating movements with a partner
10 DB Benchpress (50/35lbs)
2 Rope Climbs
12 Double DB Squats (50/35s)
Couch Stretch 2:00/Side
Handstand Hold 1:00
-Then-
2 Rounds
20 Unbroken WallBalls with lighter than metcon weight medball
15 KB Swings
Rest 1:00
5 Rounds
2 Wall Walks
6 Alternating Dumbbell Snatch (70/50lbs)
then,
50 Wallballs (20/14lbs)(10’9′)
then,
5 Rounds
6 Alternating Dumbbell Snatch (70/50lbs)
AMRAP 6 Minutes
100′ Shuttle Run (25’x4)
10 Air Squats
5 Burpees
3 Rounds:
AMRAP 2 Minutes
15 Air Squats
10 Burpees
Max Calorie AAB
Rest 2:00
AMRAP 2 Minutes
15/12 AAB
10 Air Squats
Max Burpees
Rest 2:00
AMRAP 2 Minutes
15 Burpees
10/7 AAB
Max Air Squats
Rest 2:00
One round consists of three, 2 minute AMRAP’s. Total clock is 34 minutes.
Score is the total of the Max reps from each AMRAP.
2:00 Double LAX Ball T-Spine Smash
-Then-
500/400m Row
20 Box Step Overs
10 Power Position Power Cleans
400/350m Row
14 Box Jump Overs
8 Hang Power Cleans
300/250m Row
On a 14 Minute clock practice:
1 Power Position Power Clean
1 Hang Power Clean at Knee
1 Power Clean
*Drop and reset between each rep (you should not hit a PR today-PRACTICE)
100m Farmers Carry (32/20kg)
30 Box Jump Overs (24/20″)
20 Toes to Bar
30 Box Jump Overs
100m Farmers Carry
4-way Banded Glute Activation, 20 steps per direction, 5 squats after each direction
1:00 Hip Openers
-Then-
AMRAP 5 Minutes
1k row or 800m Run
Empty Bar Back Squats in time remaining
Weight should be 60%+ of 1RM for all rounds
Perform a 3 second descent, then a full 1 second pause in the bottom position, then stand fast
AMRAP 15 Minutes
Teams of 5
100m Empty Sled Push
Perform waterfall style. If teams of 5 are not possible, then any team amount may be used. However, there must be a minimum of 2 minutes rest before each athletes start their next empty sled push.
10 Spiderman Lunges w/3 second pause
10 A-Frame Toe Touches w/1 second pause
-Then-
15 WallBalls
3 Wall Walks
10 WallBalls
2 Wall Walks
5 WallBalls
1 Wall Walk
AMRAP 9 Minutes
Max 15′ HS Walk Shuttles
Rest 2:00
Resting longer than :15 constitutes a Rest
Scaling:
5-10′ Shuttles
EMOM 1-5 Wall Walks
For Athletes with inconsistent HS Walking:
EMOM 9 Minutes
:30 Max HS Walk
:30 Rest
12 Rounds
12 Walking Lunges
8 Push Ups
6 Hang Squat Cleans (75/55lbs)