3 sets:
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats (light)
5 paused goblet squats (light)
– Build in load as able.
BACK SQUAT | 5:00
3 back squat initiations
3 above-parallel back squats
5 back squats
5 back squats
3-5 sets:
3 back squats
5-5-5-5-5
2 sets:
:30 child’s pose
:15-:30 Samson stretch/leg
2 sets:
10 jumping jacks
10 leg swings/leg
20 alternating mountain climbers
8 alternating box step-ups
2 sets:
10 lateral leg swings/leg
:10 Samson stretch/leg
6 box jumps
DUMBBELL BURPEE DEADLIFT | 6:00
3 burpees
3 burpees on dumbbells
5 dumbbell deadlifts
3 dumbbell burpee deadlifts
5 dumbbell burpee deadlifts
BOX JUMP | 5:00
3 box jumps
3 box jumps
3 box jumps
3 rounds:
4 dumbbell burpee deadlifts
4 box jumps
RX
6 rounds for time of:
10 DB burpee deadlifts (35/50 lb)
10 box jumps (24/30 in)
INTERMEDIATE
6 rounds for time of:
10 DB burpee deadlifts (20/35 lb)
10 box jumps (20/24 in)
BEGINNER
6 rounds for time of:
10 DB burpee deadlifts (10/15 lb)
10 box step-ups (12/20 in)
2 Turkish get-up initiations
2 Turkish get-up initiations + hip heist
2 Turkish get-ups
Accumulate:
10 Turkish get-ups/arm
Accumulate:
:30 Samson stretch/side
3 sets:
:30 easy pace
:30 moderate pace
:30 fast pace
:30 rest
– Choose between row, ski, or bike.
2 sets:
5 elbow-to-instep/leg
10 unweighted good mornings
10 alternating step-back lunges
10 alternating single-leg toe touches
10 up-downs
5 inchworm + push-ups
WALKING LUNGE | 5:00
4 walking lunges
4 walking lunges
4 walking lunges
BURPEE TO TARGET | 5:00
1 round:
3 slow burpees
3 fast burpees
3 burpees to target
– Rest :30 between sets.
6 walking lunges
4 burpees to a target
– Use workout variations.
RX
AMRAP 8:
20 walking lunges
20 burpees to a 6-in target
INTERMEDIATE
AMRAP 8:
15 walking lunges
15 burpees to a 3-in target
BEGINNER
AMRAP 8:
10 walking lunges
10 burpees to a target at max reach
HIP EXTENSION | 6:00
Setup:
1) Set up with hips in front of the pad.
2) Hold body parallel to the floor.
3) Use the GHD handles to maintain stability and comfort.
4) Practice a Superman hold before proceeding.
10 good mornings
:20 Superman hold
10 Superman arch-ups
5 quarter range of motion reps
5 half range of motion reps
5-10 full range of motion reps
SKILL WORK | 8:00
Accumulate:
30-50 GHD hip extensions
1:00 foam roll IT band/leg
2 sets:
20 jumping jacks
5 kettlebell deadlifts
5 box step-ups
5 single-arm kettlebell swings/arm (eye-level)
5 box step-ups
5 kettlebell swings
5 box jumps
50-ft single-arm kettlebell overhead carry/arm
5 box jumps
WALL-BALL SHOT | 5:00
2 sets:
6 med-ball squats
6 med-ball push presses to target
6 wall-ball shots
– Rest :30 between each movement.
2 sets:
:30 wall-ball shots
:30 box jumps
:30 kettlebell swings
– Rest 1:00 between sets.
50-40-30-20-10 Reps For Time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
INTERMEDIATE
50-40-30-20-10 reps for time with a partner:
Wall-ball shots (10/14 lb) (9/10 ft)
Box jumps (20/24 in)
KB swings (35/53 lb)
BEGINNER
40-30-20-10 reps for time with a partner:
Wall-ball shots (6/10 lb) (9/10 ft)
Box step-ups (12/20 in)
KB swings (18/26 lb)
– Step down from the box.
2 sets:
:30 frog stretch
:30 couch stretch/leg
3 sets:
20 jumping jacks
20 mountain climbers
20 alternating plank shoulder taps
10 hollow rocks
5 hand-release push-ups
HANDSTAND WALK | 10:00
Pike shoulder taps
Handstand kick-ups
Handstand shoulder taps
Walk-to-wall drill
Handstand walk practice
BENCH PRESS | 6:00
5 pause bench presses
5 bench presses
SPOTTING | 1:00
2 sets:
5 bench presses
– Rest 1:00-1:30 between sets.
– Build in load.
RX
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-distance handstand walk
INTERMEDIATE
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-rep handstand shoulder taps
BEGINNER
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-rep pike shoulder taps
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts