Your workout of the day!
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Snatch
Overhead Squat
Snatch Balance
Sotts Press
Duck Walk
Hang Snatch (squat)
For Time:
150 Wall-Ball Shots, 20# / 14#
3 rounds of:
10 good mornings
10 shoulder circles
10 arm circles
Double-under and triple-under practice for 10 minutes, at least.
You must work on DOUBLES!
(This is a skill session, so make the most of it!)
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders
*Lunges become in-place lunges with front-racked barbell
*Hip extensions become Supermans, STILL with a plate 🙂
6 minute EMOM
4 HSPU
8 Deadlifts @ 50% 3RM DL
Rest 1 minute
6 minute EMOM
8 Pushups
4 Power Cleans @ 50% 3RM DL
Rest 1 minute
2 minutes AMRAP
Burpees.
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Clean
Front Squat
Sotts Press
Hang Clean (squat)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Arm, elbow and shoulder circles
Upright and bent-over torso rotations
Leg swings
Scorpions and helicopters
Bow & bend
Lunge & twist
3 RFT
5 Power Cleans 155/105
10 HR Push-ups
Rest 30 seconds between rounds
3 RFT
6 STO 155/105
9 C2B Pull-ups (no bands) – OR – 18 Strict (can use bands)
12 Burpees over the bar
Rest 1 minute between rounds
Bring Sally Up, squat style
5 RFT
9 Squat Cleans 95/65
15 T2B
21 burpees
With a partner:
10 arm jump-overs (there and back is one)
10 crawls under bridge + jump over partner
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
10 minute time cap
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Clean
Front Squat
Sotts Press
Hang Clean (squat)
On the C2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Women’s Rx +0:10 sec
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.
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
7-Minute AMRAP of:
Burpees to a 6″ target
Arm, elbow and shoulder circles
Upright and bent-over torso rotations
Leg swings
Scorpions and helicopters
Bow & bend
Lunge & twist
50-40-30-20-10
Double-unders
Sit-ups
