Your workout of the day!
2-4-6-8-10:
Wall Walks
Deadlifts (275/185/135)
Double Unders (10x)
*Score = Time it takes to complete the workout
SCALING: If needed, athletes can modify Wall Walks to shoulder taps or burpees. Athletes should choose a moderate Deadlift weight that they can maintain throughout the workout. Athletes should cap Double Unders at 0:30, 0:45, 1:00, 1:30, and 2:00
3 Rounds
30 Box Jump Overs
20 DB Snatch (50/35) alternating
10 Burpees
With Partner
3 Rounds of:
250/200m Row + 10 Sit-ups
500/400m Row + 20 Sit-ups
750/600m Row + 30 Sit-ups
*Each partner completes each row/sit-up portion.
FLOW:
P1: 250 row / 10 sit-ups
P2: 250 row / 10 sit-ups
P1: 500 row / 20 sit-ups
P2: 500 row / 20 sit-ups
P1: 750 row / 30 sit-ups
P2: 7500 row / 30 sit-ups
..repeat 2 more times for 3 full rounds.
For time:
10 Wall Walks
cap 5min.
Every 3:00 for as long as possible
0-3min
2 Rounds of
10 Shoulder to Overhead (95/65)(65/45)
10 Chest 2 Bar / Pull-ups / Jumping C2B
3-6min
2 Rounds of
12 Shoulder to Overhead (95/65)(65/45)
12 Chest 2 Bar / Pull-ups / Jumping C2B
6-9min
2 Rounds of
14 Shoulder to Overhead (95/65)(65/45)
14 Chest 2 Bar / Pull-ups / Jumping C2B
Following same pattern until you fail to complete both rounds in 3min window.
Scaled:
6s @ (65/45) w/ pull-ups or Jumping C2B
8s @ (65/45) w/ pull-ups or Jumping C2B
10s @ (65/45) w/ pull-ups or Jumping C2B
etc…
Strict, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. At the top, the chest must touch the bar, or the chin must break the horizontal plane of the bar. Jumping C2B the bar should be 6″ above athletes head.
*score is round completed plus reps. Each 3min has 2 rounds.
If you complete all the reps (2 complete rounds) before the time cap you will rest until the three minutes are up before beginning the next segment.
Your workout is over whenever you do not complete two full
rounds of the couplet within the time cap.
Every :90 x 6 Rnds
2 Front Squats
Build to a heavy 2
50 DU / 100 Singles
50 Front Squats
50 DU /100 Singles
50 Overhead Squats
50 DU / 100 Singles
50 Wall Balls
50 DU / Singles
(75/55, 45/35)
3-5 Unbroken Chest 2 Bar Pull-ups
– Rest 5-7sec
Repeat until you can no longer hold rep count or rest interval.
*Cap at 30 C2B
*Cap at 3min.
Add as many bands as needed to be able to hit at minimum 3 reps. Should feel easy at first.
-Whatever rep scheme you start with, fight to maintain.
If you start with 4 and drop to 3 that would be the end of your official time.
-Can keep going to practice stringing together.
Build to a heavy single of:
1 Deadlift
1 Clean
1 Hang Clean
1 Shoulder to Overhead
Cap 7min.
Building familiarity with barbell complexes while not under huge duress. Take your to hit your positions.
AMRAP 7
9 Burpees over Bar (facing if possible)
7 Hang Power Cleans (115/85, 95/65, 75/55)
Athletes should use a weight they can complete 7-10 Power Cleans Unbroken when fresh.
1 Wall Walk
5 Scap Pull-ups
5 Hanging hollow to straight
10 Lateral Lunges
1 Wall Walk
5 Controlled Kipping knee raises
10 Air Squats
1 Wall Walk
5 Controlled Kipping TTB or Knee 2 chest
10 Jump Squats
AMRAP 18
15 Box Jumps
12 Push Presses (115/75) (75/45)
9 Toes 2 Bars / Knees 2 Chest
2 Chin-up grip slow Negatives (3-5s)
5 Push-ups w/2 Shoulder taps
2 Chin-up grip slow Negatives (3-5s)
5 Ring Dip Negatives (foot assisted)
2 Chin-ups
5 Dips
10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups / Banded
Dumbbell Bench Press (50’s/35’s)
After Each Set:
100 Meter Farmers Carry (50’s/35’s)
(3 lengths of the gyms)
*Score = Time it takes to complete the workout
Rx+: 20# Weighted / 70s/50s
SCALING:Athletes should pick a Pull Up variation that they are able to complete STRICT for 3-5 reps.
Can sub KBs for Farmers Carry.
5 RNDs
(:45 on / :15 transition)
Burpee to plate
Plate Deficit Push-ups (10#-45# plate)
American KBS
Jumping Chest 2 Bar Pull-ups
Wall Balls
Sit-ups
*Score is total of the LOWEST reps p/station
Find a sustainable pace and constant
5 Hollow to straight kip swings
5 jumping ring dips or push-ups
5 squats
Then..
5 Kipping Knees raises
5 kipping ring dips
5 jump squats
4 RNDS
Max unbroken toes-to-bars / Knees 2 Chest
Max unbroken ring dips / Banded (aim for 5-10)
Max height box jump
then…
For time:
2,000/1,600-m row
Rest 1:00 between max attempts.
Max Height Box Jump
Max Effort 2k Row
