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)
T-Spine Opener on Foam Roller 2:00
-Then-
2 Rounds
200m Run
8 DB Squat Clean Thrusters
200m Row
Drop and reset between reps.
Weight should start well under 50% of your 1 RM, only climbing if reps are flawless.
15 Rounds
10 S-Arm DB Hang Clean and Jerk (50/35lbs)
8 Squat Jumps to a 6″ Target
16 Minute Cap
Couch Stretch 2:00/per side
-Then-
Every 1:30 for 6:00 Minutes
5 Burpees
10 Light DB Front Squats
:15 AAB (HARD)
Set 1: Light-Moderate (50-60%)
Set 2: Moderate-Heavy
Set 3: AHAP (should be in the neighborhood of 75-85%)
Set 4: Moderate Weight (AKA end on a good looking set)
AMRAP 4 Minutes
600/550m Row
Max Lateral Burpees over Rower in remaining time
On an 8 Minute Clock
2 Rounds
10 Spidermans
20 Air Squats w/glute band around knees (PVC OHS in Rd2)
Run 400m
After that, with remaining time, Max Duration Handstand Hold
13 Rounds
5 SHSPU
30 Double Unders
Time cap 13 Minutes
Every 2 Minutes for 14 Minutes (7 sets)
3 Tempo Pull Squat Snatches
Drop and reset between reps
Weight should start well under 50% of your 1 RM, only climbing if reps are flawless.
3:00 on Machine
-Then-
25′ Duck Walk
3 Explosive Broad Jumps
10 In-place Light Reverse Lunge Steps
5 Strict Pull Ups
Rest: 3-4 Minutes
First set is a lighter warmup set.
Second set is AHAP, around 60-70%.
3 Burpee Muscle Ups
11 Hang Power Cleans
3 Burpee Muscle Ups
11 Hang Power Cleans
3 Burpee Muscle Ups
11 Hang Power Cleans
3 Burpee Muscle Cleans
Rx+ (155/105)
Rx (135/85)
AMRAP 5 Minutes
8 Ring Rows
8 Burpees
12 Light KB Swings
Every 3 Minutes for 9 Minutes (3 Rounds)
1 Unbroken set of BMU (5+ UB BMU)
or
Every :90 for 9 Minutes (6 Rounds)
:45 of BMU
or
Every Minutes for 9 Minutes (9 Rounds)
1-3 BMU/Jumping BMU
*choose the EMOM that matches your current BMU capacity
AMRAP 4 Minutes
40 Kettlebell Swings (53/35lbs)
Max Wall Walks
Rest 2:00
AMRAP 3 Minutes
30 Kettlebell Swings (53/35lbs)
Max Wall Walks
Rest 2:00
AMRAP 2 Minutes
20 Kettlebell Swings (53/35lbs)
Max Wall Walks
Score is total Max Wall Walks
5 Rounds:
5 Pull-Ups
10 Air Squats > Front Squats (switch after rd 2)
100m Row
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
25 AMRAP (Partner)
10 Calorie AAB
6 C & J (135/95lbs)
6 KBS 932/24kg)
1 Rope Climb
Parner 1 completes round, then partner 2 completes
Move Steadily Through:
1:00 Squat Hold, Unsupported
15 Empty Bar Snatch Grip Press
15 Pause OHS w/Empty Bar
15 Empty Bar Snatch Grip RDLs
1:00 Squat Hold, Unsupported
Every 2 Minutes for 14 Minutes
Drop and reset between reps
Weight should start well under 50% of your 1RM, only climbing if reps are flawless.
5 Rounds
20 Box Jump Overs (24/20″)
20 DB Snatches (50/35lbs)
5:00 Machine of Choice*
*Every Minute increase pace
Then proceed to complete the workout specific warmup
EMOM 3 Minutes
2-4 Pull Ups
6 Unweighted Step Ups
Right into
EMOM 3 Minutes
2-4 Chest to Bar Pull Ups
6 Unweighted Step Ups
Right into
EMOM 3 Minutes
1-2 Bar Muscle Ups
6 DB Step Ups, workout weight
10 Pull Ups
20 S-DB Step Ups (50/35lbs)
15 Pull Ups
20 S-DB Step Ups
20 Pull Ups
20 S-DB Step Ups
10 Chest to Bar Pull Ups
20 S-DB Step Ups (50/35lbs)
15 Chest to Bar Pull Ups
20 S-DB Step Ups
20 Chest to Bar Pull Ups
20 S-DB Step Ups
10 Bar Muscle Ups
20 S-DB Step Ups (50/35lbs)
15 Bar Muscle Ups
20 S-DB Step Ups
20 Bar Muscle Ups