Your workout of the day!
12 Rounds for Time:
5 Front Squats @ 135/95 lbs
5 Shoulder to Overheads @ 135/95 lbs
s: 115/75
x: 135/95
Time Cap: 10minutes
– This is all barbell and members will have to decide where is best for them to break it up.
– Try to get all 5 reps done in a set to avoid having to clean the bar multiple times.
AMRAP 30 minutes:
Row 500/400 meters
30 DU/ 60 Singles
15 Ring Rows
Run 400 meters
30 AbMat Sit-Ups
15Jumping C2B
Scaling:
– If equipment is limited perform 1000m onbike.
– Don’t want to run or bike row and additional 500/400m.
EMOM x7
1-5 Strict Pull-ups
– Banded
-Weighted
6 Rounds for Time:
8 Front-Racked BB Lunges (4/4)
6 Hang Power Cleans
8 Burpees over the Bar
:30 Rest
s: 95/65
x:115/75
Rest 30 seconds between each round Time – Mandatory.
Cap: 13minutes
– With 30 second mandatory rests after each round try to push the pace without taking too much rest.
– The barbell should be a weight be moderate and allow for unbroken transition from lunges to hang power cleans for at least 2-3 sets.
– Lunges should be forward stepping.
2 sets:
AMRAP 3min
2 wall walks
8 DB power snatch (50/35)
–rest 2 min —
AMRAP 3min
4 Handstand pushups / Pike Push-ups / HR Push-ups
8 DB power snatches (50/35)
–rest 2 min —
– We have two separate AMRAPs today that will each be performed twice.
– This will be a shoulder burner so those that move too quickly early on may need to rest a lot later.
– Find a steady pace that you can recover during the 2 minute rest windows.
*Target Score – 4+ rounds on each AMRAP
6 sets of 5 reps/side
Use a low enough box to be able to step up onto without jumping.
– Athletes can share small boxes as well or stack plates.
– 3 sets at a light/medium weight
– 3 sets aaa med/heavy weight
21-18-15-12-9-6-3
Wall Balls
Box Jumps
Cap: 14 minutes
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
m1: 1-2 Wall Walk Practice
m2: 25 DU + : 20s Plank Hold
m3: 10 RR + :20s Wall Sit
m4: Rest
1,500/1200m Row
30 V-ups / Tucks
1,000/800m Row
30 HR Push-ups
750/625m Row
30 V-ups / Tucks
500/400m Row
30 DB Snatches (alternating)
s: 35/20
x: 50/35
Cap 30
EMOM: (:30 / :30) – (10min)
m1: C2B / Pull-ups
m2:6-8 Pistols / Candlestick to 1 or 2 leg squat
Strength:
A) 1-5 Strict / Deficit
B) 1-3 Negatives
Skill:
Kipping
– Athletes can choose to work on strength or skill.
10 AMRAP: Waterfall style
20 KB Goblet Walking Lunge Steps
5 TTB / Hang Knee Raises
20 SA KB Push Press (10/10)
5 C2B / Pull-ups
s: 35/26
x: 53/35
Waterfall style:
Partner 1 will begin and Partner 2 must wait until Partner 1 has completed the lunges.
Partner 2 cannot move on until partner 1 has finished theTTB and etc.
AMRAP 10
Buy in: 150 DU / 200 Singles
AMRAP with remaining time :
15 wall balls
9 box jump overs
3 wall walks
