Tricep and Lat Smash (1:30 per side)
-Then-
Every 2:00 for 8:00
:45 AAB
3 Empty Bar Squat Clean and Split Jerk
Freestanding HS practice in time remaining
Pick 1 of the following skills and practice as an EMOM for 10 Minutes:
– 5-30′ HS Walk
– :05-:10 L-Sit Hold
– 1-3 Strict Muscle Ups
– 1-2 Rope Climbs
– 5-40 Double Unders
– :20 Squat Hold (mobility focus)
Tricep and Lat Smash (1:30 per side)
-Then-
Every 2:00 for 8:00
:45 AAB
3 Empty Bar Squat Clean and Split Jerk
Freestanding HS practice in time remaining
Pick 1 of the following skills and practice as an EMOM for 10 Minutes:
– 5-30′ HS Walk
– :05-:10 L-Sit Hold
– 1-3 Strict Muscle Ups
– 1-2 Rope Climbs
– 5-40 Double Unders
– :20 Squat Hold (mobility focus)
Run 200m
6 Inch Worms
-Then-
8 Single DB Box Step Ups
25′ Walking Lunge
6 Single DB Box Step Ups
25′ Duck Walk
4 Single DB Box Step Ups
4 Wall Walks
Every :75 for 8 Sets (4 each), alternating:
Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.
Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 4 sets of 14 fast reps may add a deficit.
7 Rounds
2 Wall Walks
8 S-DB Step Ups (50/35lbs to 24/20″)
8 Toes to Bar
8 S-DB Step Ups
2:00 Machine
Couch Stretch 1:00/side
20 Glute Bridges with Glute Band around knees
-Then-
Alternating EMOM 6:00
– Empty Bar Front Rack VGFYs*
– Run 150m
* 1 VGFY = 1 Lunge per leg, 1 Thruster
3 reps @ 70-75%
2 reps @ 75-80%
1 rep @ 80-85%
1 rep @ 85-90%
1 rep @ 90-95%
1 rep @ 70-80%
Drop and reset between reps. Rest 2-4 minutes between sets.
Pick 1 of the following skills and practice as an EMOM for 10 Minutes:
– 5-30′ HS Walk
– :05-:10 L-Sit Hold
– 1-3 Strict Muscle Ups
– 1-2 Rope Climbs
– 5-40 Double Unders
– :20 Squat Hold (mobility focus)
Once Through:
30/20 Calorie Row
20 Single Leg RDLs w/light DB or KB (10 per side)
30/20 Calorie AAB
6 Turkish Get Ups
AMRAP 20 Minutes
Teams of 5, rotating full rounds
6 Burpees
50′ Sled Push/Drag, Heavy
After 10 minutes, reverse the order of the two movements.
Rest :30 for each person in a team that does not have 5.
Optional Midline Finisher:
Tabata Ab-Mat Sit Ups
Tabata is 8 rounds of :20 of work followed by :10 of rest
1:00 Band Pull Aparts
-Then-
4 Rounds
6 Tempo Push Ups (3-seconds down, fast up)
8 KB Swings
200m Run
Rest 2-3 minutes between sets.
Start around 70% and add weight each set
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Warm-up weight DB Farmer’s Carry
(Unbroken Challenge)
-Then-
20 Spiderman Lunges with Overhead Reach
20 PVC Overhead Squats
20 DB Front Rack Lunges (50s/35s)
200m DB Farmer’s Carry (50s/35s)
20 DB Front Rack Lunges (50s/35s)
200m DB Farmer’s Carry (50s/35s)
20 DB Front Rack Lunges (50s/35s)
200m DB Farmer’s Carry (50s/35s)
AMRAP 7 Minutes
400m Run
50’Bear Crawl
:30 Handstand Hold
50′ Spiderman Lunge
:30 Dead Hang from Pull Up Bar
Every :90 for 9 Minutes
2 Big Kips + Kip w/look over bar + 1-2 Bar Muscle Ups
All three drills in the same interval. Big Kips are performed as singles.
If an athlete odes nothave BMUs, perform the following:
Every 3:00 for 9:00 Minute
20 DB Pull Overs
90 A-Jumps 12″
60 SDLHP (75/55lbs)
30 Push Presses (75/55lbs)
15 Bar Muscle Ups
300m Run
500m Run
20 Banded Goodmornings
1 Minutes Dead Hang
-Then-
3 Rounds
10 Hollow Rocks
12 DB Hang Snatches w/warmup weight
30 Double Unders
Every :30 for 12 Minutes
40-70% of 1 RM
2 Rounds:
18 Toes to Bar
30 DB Hang Snatches (60/40lbs)
90 Double Unders
2 Rounds
10 Scap Push Ups
10 Box Step Downs
10 Scap Pull Ups
-Then-
AMRAP 5 Minutes
5 Ground to Overhead with Plate
10 Ring Rows
100m Run with Plate
EMOM 10 Minutes, alternating movements:
– 12 Banded Strict Pull Ups
– 12 Push Ups
Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.
Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 5 sets of 10 fast reps should add a deficit.
50 Burpee Box Jump Overs (24/20″ plus 45# plate on box)
500m Run w/ 45lbs plate
25 Burpee Box Jump Overs (24/20″)