Your workout of the day!
Every :90 x 6 Rnds
2 Front Squats
Build to a heavy 2
50 DU / 100 Singles
50 Front Squats
50 DU /100 Singles
50 Overhead Squats
50 DU / 100 Singles
50 Wall Balls
50 DU / Singles
(75/55, 45/35)
3-5 Unbroken Chest 2 Bar Pull-ups
– Rest 5-7sec
Repeat until you can no longer hold rep count or rest interval.
*Cap at 30 C2B
*Cap at 3min.
Add as many bands as needed to be able to hit at minimum 3 reps. Should feel easy at first.
-Whatever rep scheme you start with, fight to maintain.
If you start with 4 and drop to 3 that would be the end of your official time.
-Can keep going to practice stringing together.
Build to a heavy single of:
1 Deadlift
1 Clean
1 Hang Clean
1 Shoulder to Overhead
Cap 7min.
Building familiarity with barbell complexes while not under huge duress. Take your to hit your positions.
AMRAP 7
9 Burpees over Bar (facing if possible)
7 Hang Power Cleans (115/85, 95/65, 75/55)
Athletes should use a weight they can complete 7-10 Power Cleans Unbroken when fresh.
1 Wall Walk
5 Scap Pull-ups
5 Hanging hollow to straight
10 Lateral Lunges
1 Wall Walk
5 Controlled Kipping knee raises
10 Air Squats
1 Wall Walk
5 Controlled Kipping TTB or Knee 2 chest
10 Jump Squats
AMRAP 18
15 Box Jumps
12 Push Presses (115/75) (75/45)
9 Toes 2 Bars / Knees 2 Chest
2 Chin-up grip slow Negatives (3-5s)
5 Push-ups w/2 Shoulder taps
2 Chin-up grip slow Negatives (3-5s)
5 Ring Dip Negatives (foot assisted)
2 Chin-ups
5 Dips
10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups / Banded
Dumbbell Bench Press (50’s/35’s)
After Each Set:
100 Meter Farmers Carry (50’s/35’s)
(3 lengths of the gyms)
*Score = Time it takes to complete the workout
Rx+: 20# Weighted / 70s/50s
SCALING:Athletes should pick a Pull Up variation that they are able to complete STRICT for 3-5 reps.
Can sub KBs for Farmers Carry.
5 RNDs
(:45 on / :15 transition)
Burpee to plate
Plate Deficit Push-ups (10#-45# plate)
American KBS
Jumping Chest 2 Bar Pull-ups
Wall Balls
Sit-ups
*Score is total of the LOWEST reps p/station
Find a sustainable pace and constant
5 Hollow to straight kip swings
5 jumping ring dips or push-ups
5 squats
Then..
5 Kipping Knees raises
5 kipping ring dips
5 jump squats
4 RNDS
Max unbroken toes-to-bars / Knees 2 Chest
Max unbroken ring dips / Banded (aim for 5-10)
Max height box jump
then…
For time:
2,000/1,600-m row
Rest 1:00 between max attempts.
Max Height Box Jump
Max Effort 2k Row
On the 2:00 for 5 RNDs
10-8-6-4-2:
Barbell Thrusters
*Score = Heaviest Load
30 Dumbbell Thrusters (50/35)
50/35 Bike OR 70/50c Row
150 Double Unders / 250 Singles
*Score = Time it takes to complete the workout
SCALING: Athletes should choose a dumbbell weight they can hold onto at least 5 reps for during the workout. Athletes should cap the Bike and Double Unders at 3:00.
5 Snatch Grip RDL
5 Good Morning
5 Back Squat
5 BTN Snatch Grip Push Press
5 Overhead Squat
5 Snatch Balance (move the feet to receive)
Build to A Heavy Power Snatch Complex
1 High Hang Power Snatch (pockets)
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)
*Score = Heaviest Load
*Athletes should complete the complex unbroken.
AMRAP 9
3 Hang Power Snatches (75/55)
3 Burpee Pull-ups
6 Hang Power Snatches
6 Burpee Pull-ups
9 Hang Power Snatches
9 Burpee Pull-ups
…
[Add 3 Reps Per Round]
*Score = Rounds + Reps
SCALING: Athletes should choose a Power Snatch load they could hold onto 15 unbroken Hang Power Snatches unbroken when fresh.
Athletes should pick a pull-up bar they can completely pull their chin over the bar.
Athletes should try to hold onto unbroken sets of Hang Power Snatches as long as possible (at least the round of 12’s) and pace the Burpee Pull Ups.
EMOM 5
Handstand Push-up Practice
Progressions – (pick one)
1. Handstand Hold – Kick up for :30
2. Handstand Negatives – :03-:05s Down
3. Strict – Sub Max effort – Goal 1-5
4. Kiping Practice – Sub Max Effort
This is both a warm-up and practice session.
Pick a variation that allows for at minimum :30 rest.
– Don’t go to failure.
– Save it for the workout.
AMRAP 22
22 Box Jump Overs
22 Wall Balls
22 HSPU / Hand Release Push Ups (HRPU)
22 Single Dumbbell Hang Clean & Jerks (50/35)
Pacer workout: – Athletes should find a pace on Box Jump Overs that allows them to be constantly moving and keeping their breathing/heart rate under control
– Break up DB Clean however – do equal work on both arms.
