“Choices reveal our intentions.”
AMRAP 10:
200 RUN
10 Pull-ups / Banded
[Rest 4 Minutes]
AMRAP 10:
200 RUN
15 Wall Balls
*Score = Total of rounds and reps accumulated for each AMRAP
EXTRA:
50 BB Curls
Every time you put the bar down do
25 Band Pull-Aparts
“The past is not predictive of the future.”
VERTIGO
AMRAP 33:
10 Russian Kettlebell Swings (go heavy)
10 AbMat Sit-ups
10 Burpees
20 Russian Kettlebell Swings
20 AbMat Sit-ups
20 Burpees
30 Russian Kettlebell Swings
30 AbMat Sit-ups
30 Burpees…
Continue to Add (10) Reps Until Time
***Complete one set then REST for 60 seconds. Continue throughout.***
“Well done is better than well said.” – Benjamin Franklin
EMOM x 5min
Min 1: Headstand / Handstand hold -:30s practice
– 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:
2 Mid Hang Power Snatch + 1 Paused OHS
Every 2min x 7sets (14min)
“Push down to go up”
Focus on leg drive here and push into the floor to drive the bar up overhead.
After completing 2 reps continue with 1 overhead squats PAUSING FULL STOP on the bottom to build comfortability in the bottom.
– Aim for a little heavier than last week.
EV ERY 2 min x 5 RNDs
4 Hang Power Snatches
8 Box Jump overs
– Use 70%-80% from Hang Snatch Portion
– Go light enough to smooth perform 4 repetitions of the Hang Power Snatch
Partner Version:
Stagger by 1min
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.
+ Add secondary active mobility / warm-up
ie – PVC Pass Throughs, Band Pull Aparts etc.
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 to 80%
No measure?
– Build to a heavy 4
AMRAP 10min
2 Burpee Pull-ups
4 Push Jerks (135/95, 115/85, 75/55)
8 HR Push-ups
Rx+:
2 Bar Muscle Ups
4 Push Jerks (165/115)
8 HSPU
“It doesn’t matter when we start. It doesn’t matter where we start. All that matters is that we start.”
10 RNDs with a partner
2 P. Clean
3 Front Squats
4 Lunges
5 Burpees over the bar
Switch with Partner after every completed round.
– 60%-65% Front Squat 1 RM
– Pick weight to go unbroken on Complex.
“Your actions speak so loudly that I can’t hear what you’re saying.”
On a 20:00 clock
For Time:
60/45 Calorie Row
30 Pull-Ups
20 Power Cleans (155/105, 115/85, 95/65)
15 Burpees over bar – lateral
In Time Remaining Until 20:00:
Work to Establish a Heavy Single Clean
This is a Threshold workout! Each move today is long enough that if we come out hot, we’ll have to slow down to continue to move.
Break challenging movements into small sets and move consistently through the less challenging ones.
Cap the Row at 4:00 or reduce cals
45/36.
Give yourself 5min to find the Clean 1 RM.
“Intention drives behavior.”
4 Rounds:
400 Meter Run
30 DU / 60 SU
20 Wall Balls
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
With a partner:
Ladder (3-6-9-12-15…)
A) AMRAP for 15min:
3 KBS
3 Strict Knees to 90*
3 Row cals.
6 KBS
6 Strict K290
6 Row cals.
9 KBS
9 Strict K290
9 Row cals.
–Rest 3 minutes–
B) AMRAP 15min – (3-6-9-12-15…)
3 Thrusters – 75/55 or Empty BB
3 Burpees over the bar
3 Ring Rows
6 Thrusters – 75/55 or Empty BB
6 Burpees over the bar
6 Ring Rows
etc.etc.
-Switch partners after every set of movements.
– Score is total rounds
Round complete = Score
Round of 3 = 3pts
Round of 6 = 6pts etc.
Each completed move = 1
Round of 6 + 9 KBS = 6 + 1
EMOM x 6min (3RNDs)
Min 1: 10 Band Pull-aparts + 7 Band Wall Facing OHS
Min 2: Headstand / Handstand hold -:30s practice
– 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:
2 High Hang Power Snatch + 2 OHS
Every 2min x 7sets (14min)
“Push down to go up”
Focus on leg drive here and push into the floor to drive the bar up overhead.
After completing 2 reps continue with 2 overhead squats.
– Will be light here.
in 8min:
800m run
50 Sit-ups
MAX OH Reverse Lunges – BB
