Your workout of the day!
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
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#
