Your workout of the day!
5 rounds of:
5 pull-ups
10 push-ups
15 squats
For time:
30-20-10
KB Swings (53/35)
Pull-ups
Box jumps (24/20)
Every minute, starting at 0, complete 5 burpees.
Foam Dice Game
30-20-10
KB Swings 53/35
Pull-ups
Box Jumps 24/20
Every minute, starting at 0, complete 5 burpees
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
25 minute AMRAP
Run 1 mile
5 Rope Climbs
25 C2B Pull Ups
50 Push-ups
8 Minute AMRAP
Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is “Shoot and Ladder” of the following movements:
Snatches 95/65 – 77/55 – 45/35
Toes-to-Bar/Knees-to-90/Abmat Sit Ups
Level III (3)
15 Snatches at 95 lbs
15 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
9 Snatches at 95 lbs
9 Toes to Bar
6 Snatches at 95 lbs
6 Toes to Bar
3 Snatches at 95 lbs
3 Toes to Bar
6 Snatches at 95 lbs
6 Toes to Bar
9 Snatches at 95 lbs
9 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
15 Snatches at 95 lbs
15 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
…and so on
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 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30″ box
15 Squats holding a 45 pound plate
— Use 35# kettlebell for pull-ups/scale to lighter KB/do strict pull-ups with or w/o bands
— Scale push-ups to a box height where you will not need to scale during the WOD
— Scale weighted squats to 25# plate or 15# plate (nothing less)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
15 Rounds of 0:45 on / 0:45 off
3 Burpees
5 STO 95/65
Hang Power Cleans for reps
7 RFT
9 One Arm KB Thrusters – Left (53/35)
9 Pull-ups
9 One Arm KB Thrusters – Right
9 HSPU
Foam Dice Game
2 – wall climbs
3 – V-ups
4 – push-ups
5 – burpees
6 – bow and bend
7 – hip circles
8 – kips
9 – hollow body rocks
10 – 10s in PLANK
11 – squats
12 – jumping squats
5 sets: Upper Body (strict)
5x L-pull up / Pull-Up / Kipping Pull-Up
5x Butterfly Pull-ups / MU Rows / Rows
10sec Back Lever or Kip Practice
3 sets: Lower Body
10sec L-Sit Parallette/Rings/Bar Hang
3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
LuRong #5 – BOOMSAUCE
15 Minute Ascending Ladder:
1 Squat Clean
1 Muscle Up
2 Squat Cleans
2 Muscle Ups
3 Squat Cleans
3 Muscle Ups
….
L3: 185/105
L2: 135/85 – Pull-ups (no bands)
L1: 55/35 – Jumping pull-ups
Arm, elbow and shoulder circles
Upright and bent-over torso rotations
Leg swings
Scorpions and helicopters
Bow & bend
Lunge & twist
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
