Your workout of the day!
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Sub. supermans for back ex.
12 minute AMRAP
3 STO 75/55
6 Hang Power Clean 75/55
9 Burpees
Rx+: 115/75, Bastards
Coach’s Choice
5 rounds, each for time, of:
20 chest-to-bar pull-ups
30 wall-ball shots, 20-lb. ball
40 push-ups
Rest precisely 3 minutes between each round.
20 minute time cap
Hello Moby
–Duck Walk Version (hold hands above head when you squat)–
Skip 1 round if you miss 5 squats
3 Rounds:
Switch stations every 45 seconds
Strict HSPU
Push-ups
Rest
GTO 95/65
Deadlifts
Rest
Wall Balls 20/14
Air Squats
Rest
3 RFT
30 Thrusters 75/55
30 Burpees
30 Overhead Squats 75/55
1000m Row
30 minute cap.
3 Rounds:
30 seconds Seated Pike
Rest 10 seconds
30 seconds Standing Toe Touch
Rest 10 seconds
30 seconds Hamstring Stretch on Box
Rest 10 seconds
———
Alternating with a partner/team do
10 x 16′ of seal walk (10 rounds each)
21-15-9
Clean, 135# / 95#
Ring Dips
—-These are Power Cleans
5 rounds of:
5 pull-ups
10 push-ups
15 squats
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Upper Body
-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups
-10 secondsxFrog stand/Tripod
Lower Body
-5xea – Pistols / 10x Overhead Squats
-10x Stiff KB Deadlifts
-10x Situps
12 minutes, “death by” rep scheme
Min 0: 1 Strict Pull Up + 1 STO 95/65
Min 1: 2 Strict Pull Ups + 2 STO
Min 2: 3 Strict Pull Ups + 3 STO
…..
When you can no longer keep up drop the reps to 5+5 for the remainder of the 12 minutes.
25 HSPU
50 KB Taters
75 Lateral Jumps over KB
100′ Walking Lunge w/ KB
15 minute time cap.
Hello Moby
3RFT
100 Squats
50 sit-ups
25 Pull-ups
