3 Rounds (Warm-up Pace):
200/150m Row
10 SL RDL (5e)
10 Thoracic Bridges (5e)
10 Straight-Leg Sit-ups
Dynamic Stretches
10’ AMRAP
10/7 Bike Cals
20 Bicycle Twists
10 Ring Rows
Rest 2’
10’ AMRAP
20yd Sled Push
15 KB Swings
10 Sit-Throughs
Rest 2’
10’ AMRAP
100yd Shuttle Run
20 Ab Mat Sit-ups
10 Deload Push-ups
Turkish Get-ups 1x3e 2x2e, 2x1e
2’ on/1’ off x 3 Rounds:
10 Super Burpees
15 KB Swings (24/16kg)
AMRAP Bike Cals
Rest 4’
2’ on/1’ off x 3 Rounds:
10 Toes to Bar
15 Wall Balls (20/14#)
AMRAP Row Cals
Score = Total Bike Cals + Total Row Cals
12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
Multi-Start Accelerations (Walk-back rest)
1. Side Start 4x10m (2L/2R)
2. Prone Side Start 4x10m (2L/2R)
3. BWD Seated Start 4x10m (2L/2R)
4. BWD Standing Start 4x10m (2L/R)
Power & Strength Development
A1. Approach Box Jump (1 […]
12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
6’ on/2’ off x 4 Rounds, Alternating:
1. Row 500/400m
Then, AMRAP
4 Super Burpees over DB
8 SA DB Clusters
12 Alt. SL V-ups
2. Row 500/400m
Then, AMRAP
4 Super Burpees over DB
8 SA Hang DB […]
15’ to build to a 1RM Snatch
BB Split Squat 4x8e
DB BO Rows 4×8-12
Midline Stability:
Wtd. Sit-ups 3×10-15
DB Side Bends 3×10-15e
15’ Built to Snatch 1RM (Score for today)
Rotating EMOM x 3 Rounds:
1. 10, 8, 6 Front Squat (@ 65, 73, 80%)
2. Max Reps Strict Pull-ups (Unbroken)
3. Rest
Midline Stability – 30” on/10” off x 3 Rounds:
1. SA Plank (15” L/15” R)
2. […]
12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
Partner AMRAP’s
12’ AMRAP
A: Run 300m
B: AMRAP
6 Push-ups
8 Shoulder Taps
10 Forward Lunges
12 Ab Mat Sit-ups
Switch when partner A returns to their station. Pick up where you left off when you get […]
Power Clean 6×2 E2MOM
Sets 1-2: Hang AK
Sets 3-4: Hang BK
Sets 5-6: From Floor
8’ AMRAP:
15 KB DL HP (24/16kg)
12 KB Step-ups (20”)
9 Deload Push-ups
Body Armor – 3-4 Sets:
20yd BWD Sled Drag
8-12e SA DB/KB Row