Your workout of the day!
“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire
200 Calorie Row
*Every 2min complete 40 DU / 80 SU
*Start with jump rope
– Cap DU to :30s
Partner Workout
6 RNDs (alternating w/partner)
15/12c Assault Bike
25 American KBS
6 RNDs (alternating w/partner)
100 Mtn. Climbers
5 Wall Walks
6 RNDs (alternating w/partner)
20 V-Ups
50′ Overhead Walking Lunge (switch arms 1/2 way) (50/35)
– One partner completes full round while the other rests.
– Complete all 6 RNDs before moving on to the next set of movements.
“Adversity causes some to break. For others, it breaks records.”
Every :90 x 7 RNDs
2 Squat Snatch
@ 80% – 90%
– Heavy but doable
– Catch in bottom.
On a 9 minute running clock:
0-3 mins
2 Rounds
10 OHS (95/65, 45/35)
10 Box Jump Overs
3-6 mins
2 Rounds
8 Power Snatch (115/85, 75/55)
8 Box Jump Overs
6-9 mins
2 Rounds
6 Squat Snatch (135/95, 95/65)
8 Box Jump Overs
– Athletes don’t have to wait for next round if they finish work in previous round.
– Athletes must move on to next section if they have not completed previous round.
– Small weight increase each round.
– OR Start at 50% of today’s heavy.
– Change weights in time remaining each round.
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.
5×3 @ 85%-90%
Sets across.
Earlier sets will be easier than later sets. Build to 90% quickly and when you are no longer able to complete 5 successfully drop weight t0 85%
No measure?
– Build to a heavy 3
AMRAP 10 min
50 DU / 100 SU
7 Shoulder to Overhead
7 Toes 2 Bar
155/105, 115/85, 95/65
Rx+ 185/125
– Pick a challenging weight can complete 6 reps when fresh
– Facing bar if have space, if not lateral is ok.
2sec Pausing @ parallel – 85%
6×2
– 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
200m run
20 Air Squats
200m run
20 Wall Balls (20/14)
200m run
20 Thrusters (95/65)
“It’s not how much we give, but how much love we put into giving.” – Mother Theresa
4 RNDS
21c / 15c Row
15 Thrusters (115/85, 95/95)
9 Burpees over Bar
– rest 1m between rounds
cap: 30m
800m run
80 DU / 160 SU
60 Box Jump Overs
40 V-Ups
“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
