“No one was ever wise by chance.” – Seneca
5 Rounds For Reps:
1 Minute: Rope Climbs
1 Minute: Dumbbell Snatches (70/50) – Alternating
1 Minute: Calorie Row
1 Minute – Rest
Score = Sum Total of all Reps
“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding
EMOM x 5 RNDs
Pull-ups – ME-3
– ME-3 (Max Effort – 3 reps)
– Don’t go to failure, keep 3 reps in the tank.
– Aim for consistency over 5 sets.
5×4 @ 80% – 85%
Sets across.
Earlier sets will be easier than later sets. Build to 85% quickly and when you are no longer able to complete 5 successfully drop weight t0 75%
No measure?
– Build to a heavy 4
4 RNDs
20/14c Row
20 Push-ups
Time Cap: 10min
Rx+
25/18 Row
25 Push-ups
“The soul is like a bowl of water.” – Epictetus
5×3 @ 80%
Heavier than last week, but NO pausing.
– Focus on speed out of the bottom with good mid-foot pressure.
– Control the descent, but fast stand.
– Heavier than last week by 5-10#s
10-8-6-4-2
Burpee to 6″ target
Double Dumbbell Box Step Overs (50/35)(24″/20″)
*Target is 6″ above reach
“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear
in 8min
Deadlift
3-3-3-3
Build to heavier than workout weight
3 RNDs
400m Run
12 Deadlifts @ Bodyweight
21 Box Jumps
“Build before you have to.” – James Clear
5 RNDs
50-ft. DB Front Rack Walking Lunge
20 Pull-ups
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
20 Sit-ups
30 Toes-to-Bar
40 Single-Arm DB Clean and Jerk (Alternating)
50 DB Box Step Overs (24/20)
40 Single-Arm DB Snatch (Alternating)
30 Toes-to-Bar
20 Sit-ups
50/35
“It doesn’t matter when we start. It doesn’t matter where we start. All that matters is that we start.”
5min of Practice
Headstand / Handstand hold
– Tripod Headstand
– Wall facing Handstand
– Freestanding Handstand
Progressions
1a) Tripod Headstand
1b) Tripod Headstand knees off
1c) Tripod Headstand: legs straight
2) Wall facing
3) Free standing
Complex: 7 sets of:
Snatch Deadlift w/ Shrug from floor + Hang Squat Snatch
Every :90sec x 7sets
“Push down to go up”
– Focus on leg drive here and push feet into the floor to stand up.
– Building in weight
1) Stand the bar up from the floor using proper snatch setup
2) Lower the bar to the Above The Knee Hang Position and complete a full squat snatch.
AMRAP 8min
5 Hang Power Snatch
10 OHS
20 DU
75/55/45/35
– Bar should be very light here.
– Should be able to cycle these reps unbroken when fresh
EMOM x 5 RNDs
Pull-ups – ME-3
– ME-3 (Max Effort – 3 reps)
– Don’t go to failure, keep 3 reps in the tank.
– Aim for consistency over 5 sets.
5×5 @ 75% – 80%
Sets across.
Earlier sets will be easier than later sets. Build to 80% quickly and when you are no longer able to complete 5 successfully drop weight t0 75%
No measure?
– Build to a heavy 5
25-20-15-10-5
Burpees
V-Ups / Knee Tucks
2sec Pausing @ parallel – 75%
5×3
– Focus hard on maintaining mid-foot pressure
– Focus hard on maintaining tight core and upright posture.
– Take weight off if cannot complete full 2sec pause
– sets across
For Time:
40 Wall Balls
400m Run
40 Wall Balls
400m Run
Score = Time it takes to complete the workout
THANK YOU TO ALL FIRST RESPONDERS AND THOSE WHO HELPED SAVE AS MANY PEOPLE AS POSSIBLE!!
The 2001 meter row represents the year.
The 4 rounds represents the four planes.
The 9 Burpees over the bar represents the month.
The 11 Clusters represents the day.
The 2977 meter row represents the lives lost.
With a Partner:
Buy in: 2001 Meter Row
4 RNDs
9 Burpees over Bar
11 Clusters (135/95, 115/85 95/65)
Cash-Out: 2977 Meter Row
Score = Time it takes to complete the workout
Break up the work with a partner as needed
