Your workout of the day!
Enjoy the fitness.
2 minute AMRAP
HSPU
Rest 4 minutes
5 RFT
9 Power Snatch 75/55
6 Wall Climbs
3 Rope Climbs
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Clean
Front Squat
Sotts Press
Hang Clean (squat)
6 minute AMRAP
9 KB Thrusters – 2 handed (35×2/28×2)
9 Pull ups
With a partner:
10 arm jump-overs (there and back is one)
10 crawls under bridge + jump over partner
EMOM-Mania
From minutes 0 to 9:
Even, 5 burpees
Odd, 5 C&J (95/65)
From minutes 10 to 15:
Even, 5 toes-to-bar
Odd, 5 C&J (115/75)
From minutes 16 to 20:
Even, 5 burpees
Odd, 5 C&J (135/95)
Partner Up!
17-minute partner AMRAP:
*35 kettlebell swings while partner in goblet squat
*25 med ball sit-up throws over box
*20 box jumps while partner planks
*15 pull-ups while partner hangs from bar
You will complete each domain before moving on to the next domain, ie one partner will swing and one will squat and then they SWITCH movements before moving on to the med ball sit-ups
Coach’s Choice
Power Clean Elizabeth
21-15-9
Clean, 135# / 95#
Ring Dips
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
,,
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Snatch
Overhead Squat
Snatch Balance
Sotts Press
Duck Walk
Hang Snatch (squat)
9 minute AMRAP
Ascending Ladder
1 Burpee
2 KB Snatches 53/35
2 Burpees
4 KB Snatches
3 Burpees
6 KB Snatches
and so forth…
For quality with a partner:
Hold a plank while your partner performs:
7-to-1 of
Strict HSPU
Triangle Pushup
Strict Ring Dip w/ turn out
Alternate after each round
5 RFT
6 HPC @ 95/65
9 HR Pushups
12 STO @ 95/65
15 Air Squats
Rest 1 minute between rounds
Arm, elbow and shoulder circles
Upright and bent-over torso rotations
Leg swings
Scorpions and helicopters
Bow & bend
Lunge & twist
— The objective is to row exactly 100m. It doesn’t matter how fast you row, or how slow you row, but you want to get as close to 100m as you can.
— If you get 100m, that is considered a “Strike.”
— Similar to bowling, you row 10 frames. On the last frame, if you score a strike, you get another frame.
— Your score for each round is the deviation from 100m. Your total for the game is your score across all 10 rounds. (So if I row 102m or 98m, my score from that round would be 2, etc.)
12-minute partner AMRAP:
One partner rows 200m, while the other partner does 10 OHS (65/55) and then AMRAP bastards (burpees over the barbell)
Then the partners switch (the one doing bastards hops on the rower once the partner rowing reaches 200m).
— One round is when BOTH partners have completed both the rowing and AMRAP bastards.
— Only completed rounds count toward score!
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.
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat
(95/65)
*Every minute on the minute, complete 4 burpees before returning to barbell work
*20-minute time cap
