Your workout of the day!
AMRAP x 2 MINUTES
30 Double Unders
10 KBS (53/32)
-Rest 1:00-
*Repeat four more times. Total is five rounds
*Strength should be done POST-WORKOUT today. Building every set to heavy 6.
For Time:
30 Thrusters (75/55)
30 Burpees over the bar
30 Push Presses
30 Wall Balls (20/14)
30 Deadlifts
30 Calories on bike for time!
For time:
1000m Row OR 60/50 Cals on Bike
30 DB Step Overs 20″ Box Rx+ 50/35, Rx 35/20
800m Run
30 DB Step Overs
1000m Row OR 60/50 Cals on Bike
Cool Down:
1 minute couch stretch (each leg)
1 minute banded hamstring stretch (each leg)
1 minute banded shoulder distraction (each arm)
*allow 10 minutes for cool down stretch
Snatch EMOM 12
Min 1-4: 5 Hang Power Snatch
Min 5-8: 3 Hang Power Snatch
Min 9-12: 1 Hang Power Snatch
*add weight every 4 minutes
4 Rounds for Time:
30 Alternating Lunges
25 Push-ups
15 Knees to elbows
FOR TIME
21-15-9
Ring Dips
Deadlifts (225/155) | (185/125)
-No Rest-
15-12-9
Ring Muscle-up
Deadlifts (225/155) | (185/125)
*Scale rep scheme in first couple to 15-12-9 and then 12-9-6 in second couplet if needed
FINISHER
2 ROUNDS
20 Tuck-ups
:30 Hollow Hold
20 Ab Mat Sit-ups
:30 Plank
-Rest as Needed-
5-4-3-3-3
*Goal of this session is to get comfortable in proper split landing position / recovery.
7 ROUNDS FOR TIME
40 Double Unders
10 Shoulder to OH (115/85) | (95/65)
EXTENDED WARM-UP
3 SETS
1 Power Clean
1 Front Squat
1 High Hang Squat Clean
*Light loading to start. Build to workout weight by third set.
WORKOUT
3 SETS
START A SET EVERY 6:00
400m Run
12 Burpee Over Bar
9 Squat Clean (155/105) | (115/75)
*Record total time for all three sets.
AMRAP 30 with a partner
5 Rope Climbs
20 Deadlifts 225/155
40 T2B
60 Box Jump Over Burpees 24/20
-break up anyway you wish
-unequal work is okay
AMRAP x 12 MINUTES
10/10 Alt. Lunges
10 OH Squats (95/65) (75/55)
10 Toes to Bar
*Lunges are no load, step-forward
Build each set to a heavy 2 RM
2 SETS
AMRAP x 3 MINUTES
Max Cal Row/Bike
-Rest 1:00-
AMRAP x 3 MINUTES
5 Push Jerk (135/95) (95/65)
5 Burpees
-Rest 1:00-
