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
50 Burpee Box Jump Overs (24/20″ plus 45# plate on box)
500m Run w/ 45lbs plate
25 Burpee Box Jump Overs (24/20″)
T-Spine Smash on foam roller 2:00
Lat Smash 1:30/side
-Then-
Alternating EMOM 6:00
– Burpee Pull Ups
– 15 Empty Bar Thrusters
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
–
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
–
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
Drop and reset between reps. Rest 2-4 minutes between sets.
Goal is for all sets to be slightly heavier than last week.
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)
3:00 Row
12 Single KB RDL’s
12 Russian KBS
2:00 Row (slightly faster than 3 minute pace)
10 Single KB RDL
10 Russian KBS
1:00 Row (slightly faster than 2 minute pace)
8 Single KB RDL
8 Russian KBS
Max Effort 5k Row
3 Sets
Max Rep Bench Press @ 60% of 1RM
Rest 4:00 between sets
Score is total reps from all sets
.62 Miles on AAB
-Then-
Alternating EMOM 6:00
– 4 Empty Bar Squat Cleand and Split Jerk
– Run 150m*
*Increase intensity each round
3 reps @ 67.5%
2 reps @ 72.5%
1 rep @ 77.5%
–
3 reps @ 72.5%
2 reps @ 77.5%
1 rep @ 82.5%
–
3 reps @ 77.5%
2 reps @ 82.5%
1 rep @ 87.5%
Drop and reset between reps. Rest 2-4 minutes between sets.
Goal is for all sets to be slightly heavier than last week.
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)
Steady 10 Minutes
8 Spiderman Lunges
6 Box Jump Overs, step down
8 Wallballs (lighter than workout)
400m Row/Run
Goal is 10 continuous minutes of movement, increasing machine pace each round.
AMRAP 20 Minutes
10 Wallballs (20/14lbs to 10/9′)
8 Box Jump Overs (24/20″)
8 Burpees to 6″ Target