Your workout of the day!
Foam Dice Game
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups
If 90+ reps are performed, this becomes an 8-Minute AMRAP.
If 180+ reps are performed, this becomes a 12-Minute AMRAP.
continuing until you do not complete 90 reps.
1. Holding a 20/14 MedBall attempt to collect as many athlete “tags” In 60 seconds.
2. No throwing medballs.
3. You may block using your ball.
4. You may knock other athlete’s medballs out of their hands.
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Clean
Front Squat
Sotts Press
Hang Clean (squat)
12 minute AMRAP
6 Squat Cleans 135/95
12 K2E
400m run w/ med ball 20/14
30 seconds each for three rounds:
Pass-throughs
Mountain climbers
Squats
Row 250m
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
Row 250m
Row 250m
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
Row 250m
(compare time to 1st attempt)
Flexibility —
2×50′ Pike to Hollow Inch Worm, take it slow. DEMO: http://vimeo.com/92274357
Static Shaping —
3x30s 30 Degree Handstand Hold
Skills and Drills —
3×10 Ring Swings. DEMO: http://vimeo.com/99058074
16 Minute EMOM
Odd: Cindy
Even: Cindy + 5 target burpees
-Scale to keep pace
Arm, elbow and shoulder circles
Upright and bent-over torso rotations
Leg swings
Scorpions and helicopters
Bow & bend
Lunge & twist
Hello Moby
15 minute AMRAP
40 Ground to Shoulder 75/55
15 Box Jumps 24/20
30 GTS 95/65
15 Box Jumps
20 GTS 135/95
15 Box Jumps
10 GTS 185/125
15 Box Jumps
AMRAP GTS 225/155
With a partner:
10 arm jump-overs (there and back is one)
10 crawls under bridge + jump over partner
With a 20 minute running clock:
15 Pull ups
30 Push ups
45 Air Squats
Run 600m
10 C2B Pull-ups
20 KB Push Press 53/35 (10 left/10 right)
30 Goblet Squats 53/35
Run 600m
then:
AMRAP in remaining time:
5 Bar Muscle Ups
10 STO 95/65
15 Overhead Squats 95/65
In a team of 3 athletes complete
150 Wall Balls 20/15
90 Power Cleans 95/65
30 T2B
90 STO 95/65
150 Burpees*
-All athletes must complete equal reps, reps may be partitioned anyway
-Scale individually as needed
-Only one athlete may work at a time
*Burpees are an exception all three athletes will complete 50 burpees in unison
In a team of 3 athletes complete
150 Wall Balls 20/15
90 Power Cleans 95/65
30 T2B
90 STO 95/65
150 Burpees*
-All athletes must complete equal reps, reps may be partitioned anyway
-Scale individually as needed
-Only one athlete may work at a time
*Burpees are an exception all three athletes will complete 50 burpees in unison
7 Rounds
2 Teams on all fours
1 Piece of bacon per 4 players (medball)
Each piece of bacon retrieved = a point
Team with most points after 7 rounds is winner
0-3 minutes
10 Power Cleans + Push Jerks @ 135/95
3-6 minutes
Row 500m
6-9 minutes
Rest
9-12 minutes
3 Rounds of Cindy
12-15 minutes
Row 500m
15-18 minutes
Rest
18-21 minutes
15 Deadlifts @ 225/155
15 HSPU
21-24 minutes
Row for Calories
