AMRAP 20:
13 Box Jumps (24/20)
13 Pull-ups
13 Wallballs
13 Cleans (95/65)
13 KBS (24/16)
13 Walking Lunges
13 Push-ups
13 Air Squats
13 Sit-ups
13 Push Presses (95/65)
13 Burpees
13 T2B
13 Calories
2 sets:
:15 arm circles forward
:15 arm circles backward
10 scap pull-ups
6 Samson stretch lunges
6 alternating step-ups
4 burpees
4 box jumps
– Use a low box.
2 sets:
5-10 ring rows or 1-5 strict pull-ups
:20 box jumps
– Use a workout height box.
Kettlebell reverse lunge | 4:00
8 alternating reverse lunges
8 suitcase kettlebell reverse lunges, light
6 suitcase kettlebell reverse lunges, workout weight
Lunge test | 1:00
In :30 or less:
15 suitcase kettlebell reverse lunges
– Time cap at :30.
Chest-to-bar pull-up | 6:00
5 kip swings + 3 kips
5 kipping pull-ups
3 chest-to-bar pull-ups
1:00 chest-to-bar pull-up practice
Pull-up test | 1:00
1 set:
15 unbroken chest-to-bar pull-ups
Burpee box jump | 4:00
3 burpee box jumps, slow
3 burpee box jumps, moderate
3 burpee box jumps, fast extension on top of the box.
Burpee box jump test | 2:00
In 1:30 or less:
15 burpee box jumps
– Time cap at 1:30.
rx
9-12-15-18-21 reps for time of:
Suitcase KB reverse lunges (53/70 lb)
Kipping chest-to-bar pull-ups
Burpee box jumps (24/30 in)
intermediate
6-9-12-15-18 reps for time of:
Suitcase KB reverse lunges (35/53 lb)
Kipping pull-ups
Burpee box jumps (20/24 in)
beginner
3-6-9-12-15 reps for time of:
Suitcase KB reverse lunge (26/35 lb)
Ring rows
Burpee box step-ups (12/20 in)
– Use one kettlebell
1:00 pigeon pose/leg
2 rounds:
Course-loop jog
5 plate deadlifts
5 shoulder presses
5 plate good morning (at the chest)
5 plate good morning (on upper back)
:20 Samson stretch/side
Plate carry | 2:00
1 round:
:10 suitcase hold, right
:10 suitcase hold, left
:10 shoulder hold, right
:10 shoulder hold, left
:10 head hold
:10 bear hold
– Prioritize a smooth transition between holds.
3 rounds:
50-ft plate carry
– 25 ft out and back.
– Change hold variety with each length.
rx
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (45/55 lb)
intermediate
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (35/45 lb)
beginner
On a 30:00 clock, complete as many
reps as possible of:
Plate carry or medicine ball (10/15 lb)
– Rest for 2:00 before starting a new lap.
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
2 sets:
:20 jumping jacks
10 PVC shoulder presses
10 PVC good mornings
10 PVC pass-throughs
Push press | 8:00
Setup
6 strict presses
6 dip and holds
6 dip and drives, slow
6 dip and drives, fast
6 push presses
3 sets:
7 push presses
– Build to workout weight or slightly over.
1 set:
10 push presses
rx
15-12-9 reps for load:
Push press
intermediate
15-12-9 reps for load:
Push press
beginner
15-12-9 reps for load:
Push press
2 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side
2 rounds:
Course-loop jog
5 plate deadlifts
5 shoulder presses
5 plate good morning (at the chest)
5 plate good morning (on upper back)
:20 Samson stretch/side
Plate carry | 2:00
1 round:
:10 suitcase hold, right
:10 suitcase hold, left
:10 shoulder hold, right
:10 shoulder hold, left
:10 head hold
:10 bear hold
– Prioritize a smooth transition between holds.
3 rounds:
50-ft plate carry
– 25 ft out and back.
– Change hold variety with each length.
rx
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (45/55 lb)
intermediate
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (35/45 lb)
beginner
On a 30:00 clock, complete as many
reps as possible of:
Plate carry or medicine ball (10/15 lb)
– Rest for 2:00 before starting a new lap.
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
3 sets:
200-meter run
5 Spiderman stretches/side
5 Cossack squats/side
10 Russian kettlebell swings
10 kettlebell goblet squats
Power clean and back rack | 5:00
6 clean deadlifts
6 muscle cleans
6 hang power cleans
6 power cleans
3 shoulder-to-back rack transitions
Back squat | 4:00
3 back squat initiations
3 above-parallel back squats
5 back squats
5 back squats
3 sets:
5 back squats
3 power clean
– Partners trade-off for 3 sets each.
– Build in load to workout weight.
5 Rounds for Time
31 Back Squats (135/95 lb)
12 Power Cleans (185/135 lb)
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here
intermediate
5 rounds for time with a partner:
31 back squats (75/115 lb)
12 power cleans
beginner
5 rounds for time with a partner:
20 back squats (35/45 lb)
12 hang power cleans
1:00 foam roll quads
1:00 couch stretch/side
2 sets:
1:00 row, slow
5 x [2 shoulder taps + 1 push-up]
10 hollow rocks
10 kip swings
Rowing warm-up | 7:00
3 sets:
Partner 1 | :20 row sprint
– Partners 2 and 3 rest.
Partner 2 | :20 row sprint
– Partners 1 and 3 rest.
Partner 3 | :20 row sprint
– Partners 1 and 2 rest.
Toes-to-bar | 6:00
3 kip swings + 3 hanging knee raises
3 kip swings + 3 knees-to-armpits
3-6 toes-to-bars or 3 x [1 knees-to-armpits + 1 toes-to-bar]
Toes-to-bar test
rx
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
intermediate
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 max-reps toes-to-bars
beginner
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 knees raises
– Rest 3:00 between intervals.
Accumulate:
1:00 foam roll calves
1:00 cobra stretch
Dynamic skill warm-up | 9:00
2 sets:
:20 Samson stretch/leg
10 hollow rocks
10 alternating reverse lunges
10 PVC pass-throughs
:10 ring support hold
10 push-ups to down dog
Ring dip | 3:00
1 round:
5 foot-assisted ring dips
Rest :30
3-5 strict ring dips
Snatch | 8:00
5 hang high pulls
5 hang muscle snatches
5 hang power snatches
5 power snatches
5 partial overhead squats
5 overhead squats
3 sets:
6 overhead squats
3-5 ring dips
– Take the barbell from the ground.
– Build to workout load or heavier.
rx
AMRAP 10:
6 overhead squats (105/155 lb)
9 strict ring dips
intermediate
AMRAP 10:
6 overhead squats (75/115 lb)
9 strict toe-assisted ring dips
beginner
AMRAP 10:
6 overhead squats (35/45 lb)
9 jumping ring dips
1:00 banded shoulder stretch/arm