For time:: (*scored as cumulative time)
0 – 10 mins
80 synchro burpees over DBs / Scale to 60
– every 2 min, starting at min 0, each partner performs 8 DB Snatches (50/35)
—Rest in remaining—
12 – 22 mins
Max Row als
– every 2 min, starting at 0,
each partner performs 4 Single DB Devil’s Press
—Rest in remaining—
24 – 36 mins
200-400-200 (Relay Style)
200m (tag out)
400m (tag out)
200m (tag out)
Cap 36
Set 1 – 5 reps
Set 2 – 4 reps
Set 3 – 3 reps
Set 3 – 3 Reps
*from the floor
*build each set to a 3RM for the day)
– This week we are working up quickly on the thruster to a tough set.
– We are taking the lift from the floor.
– Once the lift is off the floor the remainder of the thrusters should be unbroken.
8 Rounds for Time:
28 Double-Unders
8 V-Ups
4 Deadlifts
Time Cap: 12 minutes
*perform deadlifts @ 3 RM thruster load
Intent – Hinging endurance
Target – The goal of this workout is to start unbroken through the first few rounds. Advanced members may be able to stay unbroken through the full workout and should work on their transition speed. We want a fast pace so if someone is tripping often on double unders they should scale.
Feel – High intensity with muscular endurance in the low back and core.
Partner workout: 28 min AMRAP
2 rounds EACH
P1: 20/16 cal row
P2: 10 Push-ups & 100′ DBL DB Farmers Carry (50/35)
Switch for 2 rnds
Then
20 Synchro V-ups / Tucks
Repeat at top with the Row.
Switch after completing 2 rnds
Intent – Cardiovascular conditioning
Target – Partners will be working at the same time through this workout. After each partner has done 2 rounds on each station they will move to V-up performed together.
Flow – P1 and P2 will both work on the row and carry at the same time. Once both are done they will switch. Once they have both done each station twice they will move to the v-ups.
Repeat through the 20 minutes.
8 Burpee over Bar +
5 Power Cleans @ (70-75% 1RM)
—————–
A2) Every 90 sec x 3 sets
8 Burpee over Bar +
2 Squat Cleans at same load)
– This strength session adds some metabolic fatigue before lifting.
– This will help translate over to workouts with heavy barbell cycling.
– Try to keep the transition from burpee to barbell short to get the feel of lifting while out of breath.
ARMAP 14min
4 Box Jumps
6 DBL DB Power Cleans (50/35s)
8 DBL DB Front Rack Lunge Steps (50/35s)
10 Chest-to-Bar Pull-Ups
Rest for 1 minute
10 Chest-to-Bar Pull-Ups
8 DBL DB Front Rack Lunge Steps (50/35s)
6 DBL DB Power Cleans (50/35s)
4 Box Jumps
Rest for 1 minute
Repeat from the top
DB cycling and gymnastics
Target – The sets on the DB movements should be small enough to start unbroken, but grip may become a factor forcing members to plan smart breaks on all movements. The CTB should be done in roughly 3 sets or less in order to avoid anyone standing at the bar for too long. The 1 minute rest should be just enough to recover the grip slightly but will not be enough to fully recover for the next set.
Feel – High intensity and grip endurance.
Flow – Rest 1:00 after each set. The workout is performed in a continuous snake pattern meaning the order of movements in each set is reversed. Lunges are in place.
For Time:
800m Run
40 Hand Release Push-Ups
800m Run
30 Kipping Handstand Push-Ups
800m Run
20 Strict Handstand Push-Ups
800m Run
10 Wall Facing Handstand Push-Ups
Time Cap: 28 minutes
*if strict hspu take longer than 3 minutes, finish with kipping
*if you have to kip the strict hspu, perform 3 wall walks in place of strict hspu
Intent – Pressing endurance
Target – The 800m runs should all be at a consistent pace. The runs should be long enough to allow for some recovery in the shoulders and let members push each set on the gymnastics. That being said, the pressing variations become increasingly complex and will force members to break more often and may lead to some strength bottlenecks.
Feel – Upper body pressing fatigue.
*Reset between each
)
– The snatch pulls today should be at a heavy load relative to 1RM snatch.
– Afterward we are dropping in weight to work on the positions of the snatch.
Squat Snatch + OHS @ 60-70%
*working speed/positions today)
AMRAP 8
8 Toes to Bars / 5 TTB
8 DB Snatch – alt.
s: 35/20
x: 50/35
Intent – Gymnastics and BB Cycling
Target – This AMRAP is meant to allow most members who are proficient in TTB start at a fast pace. The weight should be light enough that members can perform unbroken reps. This pairing will cause a lot of grip fatigue.
Feel – Grip fatigue.
For time: With a partner, splitting work however
50/40 cal row
75 toes to bar / V-ups
50/40 cal row
50 CTB / Pull-ups
50/40 cal row
25 ring muscle ups / Burpee Pullups
50/40 cal row
Intent – Partner Chipper
Target – Partners should plan how to attack each movement here as they are all in high volume chunks. They can switch any time which will allow them both to find sustainable sets across all movements. As the gymnastics become more complex we expect members to need to slow down and perform smaller chunks of work and switch more often. The Ring muscle ups will be a major bottleneck for some teams. Expect that some get capped trying to finish the rings.
Feel – Cardio and pulling endurance.
Flow – Partners can switch at any time.
*Build to a tough/technical double for the day with hand release at the bottom of each rep in 10 minutes)
3 Deadlifts @ 70%
*@ 70% of tough double from part A. TnG Allowed. Does not need to be hand release)
For time:
50 Thrusters
s: 65/45
x: 95/65
cap 7 minutes
– at the top of each minute, starting at minute 0 perform 5 power cleans.
Intent – High intensity barbell cycling.
Target – The weight on the bar should be something that everyone can cycle the power snatches unbroken to start. Members should be comfortable moving this load for high volume otherwise they will fall into only getting a few reps in each round.
Feel – High intensity
Flow – At the start of each minute including the start of the workout perform 5 power snatch.
As Many Rounds and Reps as possible in 20 minutes:
Run 400 meters
2 Rope Climbs / 12 Ring Rows
Intent – Rope climb endurance.
Target – The runs should be used as a recovery for the next set of rope climbs. The goal is to have the number of rope climbs be sustainable across the full workout and not lead to any major rest breaks. The later sets will take longer, but if anyone is resting more than 1 minute between reps of rope climbs they should scale the volume.
Feel – Grip and pulling endurance.
Flow – The partner version calls for the runs to be performed together and the rope climbs to be alternated. Because they are alternating members should try to use their partner’s work as their rest and keep the pace up.
(3 rounds): Supersets
20 Banded Bicep Curls
20 Banded Overhead Tricep Extensions
4 Power Cleans
4 Hang Power Cleans
4 Alt. Front-Racked Reverse Lunges
(*2/side for lunges)
*Start light & build to something strong & technical by the final set)
Strength Notes:
– This complex is very long and will require some lighter loads to start.
– All reps should be unbroken without putting down the bar.
– This will work the ability to cycle the bar for high reps.
7 Rounds: *picking up where you left off
(90 sec ON, 30 sec OFF)
10 Line facing burpees
10 Ukraine KBS @ (70/53)
10 Wall balls
– 7th round/knockout round work all the way to the 2 minute mark
Intent – Higher based broken AMRAP
Target – The goal of this workout is to move at a faster pace than you would without the rest breaks. There should be no major bottlenecks in this workout and the rest breaks should allow members to stay unbroken for most of the workout.
Feel – High intensity
Flow – Work for 90 seconds then rest for 30 seconds, picking up where you left off.
