3 Rounds:
10 Ring Rows/Kip Swings/Kipling Pull Ups
10 Strict Press/Push Press/Push Jerk
200m Row
AMRAP 25 Minutes
6 Ring Muscle Ups
300m/250m Row
3 Push Jerks @ 70-80%
Rest 1:00
Bar may be taken from the floor or rack.
Each 50m of Row = 1 Rep
3 Rounds:
10 Ring Rows/Kip Swings/Kipling Pull Ups
10 Strict Press/Push Press/Push Jerk
200m Row
6 Rounds (2:00)
:10 HARD Row, :20 Slow
-Then-
3 Rounds
5 KB Taters
5 Burpees over the KB
Every 1:30 Minutes for 12 Minutes (8 sets)
2 Tempo Pull Squat Snatches
Drop and reset between reps
Start no heavier than 50% of your 1RM and only add weight if your movement is flawless.
AMRAP 12 Minutes
10 Pistols (alternating)
6 Farmer’s Carry Shuttles (50s/35s*)
Rest :30
*Farmer’s Carry is performed in 50′ Shuttles (25′ out 25′ back)
Each shuttle (50′) = 1 rep
30 Minute AMRAP
200m Run
3 Push Ups
6 Sit Ups
9 Air Squats
-then-
add 1 round of 3-6-9 after each run
2 Rounds
15 Band Pull Aparts R1, 15 Rows in R2
200m Run
10 Burpee Box Jump Overs
15 Russian KB Swings
Rx +:
10-9-8-7-6-5-4-3-2-1 (55 reps)
Unbroken Bar Muscle Ups
Rx:
5-4-4-3-3-3-3-2-2-1 (30 reps)
Bar Muscle Ups (not unbroken)
Must rest at least :30 after each set
Scaled:
Every :30 for 10 minutes (20 sets)
1-2 Bar Muscle Ups, Jumping BMUs, or BMU kips
10 minute cap on all options
AMRAP 10 Minutes
10 Burpee Box Jump Overs (24/20″)
10 Deadlifts (22b/155lbs)
2 Rounds
15 Band Pull Aparts R1, 15 Rows in R2
200m Run
10 Burpee Box Jump Overs
15 Russian KB Swings
Rx +:
10-9-8-7-6-5-4-3-2-1 (55 reps)
Unbroken Bar Muscle Ups
Rx:
5-4-4-3-3-3-3-2-2-1 (30 reps)
Bar Muscle Ups (not unbroken)
Must rest at least :30 after each set
Scaled:
Every :30 for 10 minutes (20 sets)
1-2 Bar Muscle Ups, Jumping BMUs, or BMU kips
10 minute cap on all options
AMRAP 10 Minutes
10 Burpee Box Jump Overs (24/20″)
10 Deadlifts (22b/155lbs)
8 Burpee Pull Ups
8 Hang Muscle Cleans
6 Burpee Pull Ups
6 Hang Power Cleans
4 Burpee Pull Ups
4 Hang Squat Cleans
Rest 2-4 min between sets, drop and reset.)
Pick 1-3 based on weakness. Athletes may choose other mobilizations based on personal needs.
-Couch Stretch, 3:00/side
-Pigeon Pose, 3:00/side
-Squat Hold, 3:00
-Banded Ankle Distraction, 3:00/side
-Banded Front Rack Mobilization, 3:00/side
-T-Spine Mash (roller or double LAX ball, 3:00
Dragon Stretch (1:30 per side)
-Then-
EMOM 5:00 (both in same minue)
10 KBS
10 Air Squats
Every 1:30 Minutes for 12 Minutes (8 sets)
2 Tempo Pull Squat Snatches
Drop and reset between reps
Start no heavier than 50% of your 1RM and only add weight if your movement is flawless.
For Time
Accumulate 2:00 in an L-Sit Hold
Every break, perform a 10-50′ HS Walk
15 minute cap
Couch Stretch 2:00 per side
-Then-
10 Bar Facing Burpees
:45 Front Squat Hold
10 Bar Facing Burpees
:45 Empty Bar Front Squats
3 Sets:
1 Big Set of Front Squats
Rest 3:00 between sets.
R1: 80%
R2: 75%
R3: 70%
Leave 1-2 reps on the table in rounds 1 and 2. Go for broke on R3.
Rx = Rounds performed at the required percentages.
Scale = Any weight less than the required percentages.
AMRAP 4 Minutes x 2
12 Double DB Front Squats (50/35lbs)
8 Chest to Bar Pull Ups
Rest 2:00 between AMRAPs
Continue where you left off after resting.
400m Run/Machine
20 Spiderman Lunges
20 A-Frame Toe Touches
400m Run/Machine
After general warm up, perform:
2 Rounds (to determine pace)
400m Run
Rest 2:00
Run:
30 Minutes
400m repeats with 1:1 rest
(score is average time per 400m)
Row:
10 Rounds
1:30 Row
Rest 1:30
(score is average pace for 500m)