For total reps, complete the following:
3’ Work / 1’ Rest x 4
Buy-in: 300m Run, in remaining time AMRAP:
1. Wall Ball
2. V-ups
3. Super Burpee
4. Wall Sit

Repeat the same as above but Row 500/400m, instead of run.

3’ Work / […]

6 sets:
20yd Sled Push
Moderate-heavy sled push but not for max load.

In teams of 2, complete AMRAP in 20 of:
24 Double-Unders
19 Abmat Sit-ups
5 Clean and Jerks (60/45kg)
300 meter Run

Double Unders and Run are done together. Split the clean and […]

12’ EMOM
1. 30” Row / Ski / Bike*
2. 16 Glute Bridge DB Floor Presses
3. 16 MB Slams

12’ EMOM
1. 30” Row / Ski / Bike*
2. 16 KB Swings
3. 16 DB Renegade Rows

Choice of machine for today. If space allows, you can […]

15’ to build to a 1RM Back Squat
Suggested Warm-up Strategy:
5 Reps @ 50-60%
3-4 Reps @ 60-70%
2-3 Reps @ 70-80%
1-2 Reps @ 80-90%
Then, Singles progressively building to 100%+, while gradually increase […]

Gymnastics Development
Ring Dips 5×6-10
Toes to Bar 5×6-10

Rowing Intervals – E3MOM x 5 Sets:
500/400m Row
(Score = Slowest time)

Midline Stability – 3 Sets
15 Seated Pike Leg Lifts
15e Seated Bicycle Twists
10e Banded Pallof Press

15’ to build to a 1RM Clean (Benchmark)

For Time: (13’ Cap)
4 Rounds for Time:
5 Shoulder to Overhead
6 Super Burpees over Bar
Directly into…..
4 Rounds for time:
5 Shoulder to Overhead
40 Double Unders

Rx (50/35kg)
Rx+ (60/45kg)

Core – Coach’s Choice

Turkish Get-ups 3x3e 3x2e

4’ on/2’ off x 2 Rounds:
10 Deload Push-ups
15 Ab Mat Sit-ups
20yd Sled Push (25/10kg)
(10yd out/10yd back)

Rest 4’

4’ on/2’ off x 2 Rounds:
5 Pull-ups
10/8 Calorie Machine
14 SA DB Clean (40/25)

Snatch Pull + Hang Power Snatch (AK) + Hang Power Snatch (BK) 6×2+2+2 (E2MOM)
Stay light; work technique + positions today

In teams of two, complete the following. Partner A dictates pace.
There will be two scores, 1. total calories 2. total […]