EMOM x 10 mins
3 Strict Pull-ups
– Advanced: Strict CTB or Weighted
– Intermediate: Band assisted as needed
– Beginner: Ring row
For time:
70/50 Cal Row
*No Time Cap
● Target Score: 3-7 minutes
A. Seated DB Arnold Press : 4 sets x 8 reps
+
B. Bicep Curls “21’s:” 3 sets
– 7 reps 1/2 way up
– 7 reps 1/2 down
– 7 reps full range
Rest 1:00 – 2:00 min between
AMRAP 30m
500m Row
100 foot farmers carry (50/35lbs)
50 foot inch worms
10 goblet squats with 3 second pause in bottom of each
P1 vs P2
Partner 1: in a 3 min window complete:
15 pull ups / Jumping
15 wall balls
15 KBS (53/35)
MA X cal Row in remaining time
P2: Rests
Then switch partners for the following 3mins.
x3 Rounds (each)
Score: total calories
One partner works at a time on a revolving 3min clock. Every 3mins x 6 round. giving each athlete 3 attempts.
If an athlete is unable to complete the buy in portion
by 2:15 consider scaling repsto 12/12/12 or 10/10/10 reps
Athletes should be able to complete the buy in portion nearly unbroken in 2:15or less.
Target Score: 40-50 calories per person
Barbell hip thrust w/ 2s hold at top of each;
4 sets of 10-12 reps
Moderate weight
6 min EMOM
Mins 1-3: 1.1 Jump to pike to arch and toe spot
Mins 4-6: 1.1 jump to pull to belly/hips
+
6 min EMOM:
1-3 BMU / Jumping BMU
Jump pike to arch
Jump Belly to Hips
Jumping BMU
5 Rounds for Time:
15 box jump overs
9 Hang Power Snatch
6 HR Push-ups
S: 75/55
Rx: 115/75
15 min cap
Scale The BB weight to something that can be
completed with only 1 break per set.
Athletes should move steady on the box jump overs. We recommend a step down technique.
Stronger athletes will be able to stay unbroken on the barbell.
Target Score: 10-12 minutes
1,000/800m Row / Bike (48/36)
30 Double Unders / 40 Singles
40 Single DB Push Press (switch 5 or 10)
30 Double Unders / 40 Singles
1,000/800m Row / Bike(48/36)
30 Double Unders / 40 Singles
40 Single DB Devil Press – Alternate
30 Double Unders / 40 Singles
1,000/800m Row / Bike(48/36)
30 Double Unders / 40 Singles
40 Alternating DB Snatch
30 Double Unders / 40 Singles
Rx: 50/35
*30 Minute cap
Scale DB weight to allow for large sets of 10+
The Single DB movements will force some athletes to break but should allow for large sets of 10+
Target Score: 24-26 minutes
15 TTB / Knee Raises
30 Med Ball Ab Mat Sit-up
50 Med Ball Lunges
20/14
Scale volume: ttb / knee raises to 10
Scale TTB to Kipping Knees to Chest or Strict Hanging Knee raise
Scale Med Ball Sit ups to Abmat Sit ups with no weight
With two movements that challenge the athletes core flexion this will be an ab burner!
Athletes should plan to break up the TTB and Med ball sit ups to maintain a steady pace in the second round
● Target Score: 2 Rounds
EMOM x 9
1. :20s Hollow Hold & :20 Arch Hold
2. 3-5 Chin-up OR Jumping w/ Negative
3. 1-3 HSPU / Negative / Box / Pike
15 minute ascending ladder
3-6-9-12… etc
Deadlift
Hspu / Pike / Box
*after each round:
80 DU / 100 Singles (cap 1:00)
S: 185/125
Rx: 225/155
9s = Rnd 3
12s = Rnd 4
15s = Rnd 5
Scale the barbell weight to allow for unbroken sets through the 9s
Scale HSPU to HR push ups OR DBpress
*3 sets should be building weights, then 3 should be working sets 75%-80%.)
*95% -105%.)
– Your start is same position as your clean, with hips lower than a conventional deadlift.
– Athletes should look to reinforce good technique and building strength for their clean with some heavier pulls that mimic their clean start.
For time:
7-14-21
Thruster
Bar facing burpee
Rx: 95/65
Cap: 10 min
Scale barbell weight to allow nearly unbroken sets.
The ascending rep scheme is one we do not see very often so it can be hard to strategize.
For this workout the weight is light enough that athletes should still try to push the pace.
20-30 Minute AMRAP:
50 Cal Bike
20s Tuck Hang
20s Wall Facing HS Hold
50 Cal Row
6 Turkish Get-ups
20 Minute AMRAP:
Relay 1000m Row (switch every 250m) AMRAP UB Wall Balls
Relay 800m Row (switch every 200m) AMRAP UB Wall Balls
Relay 600m Row (switch every 150m) AMRAP UB Wall Balls
Score is wall balls
Athletes have a mandated switch on each row distance
After the row is over each athlete will simultaneously do 1 max unbroken set of wall balls
Athletes should push the pace on the rower because they are working in a 1:1 work:rest ratio
Target Score: 2 Rounds
