10’ Choice Skill Practice
Suggestions: HS Walks, Double Unders, Kipping (T2B, Pull-ups, HSPU, etc.).
Front Rack Reverse Lunges 2x6e, 2x4e
SA DB Rows 4x8e
15’ AMRAP
500m Row
30 Wall Balls (20/14lb)
10 Toes to Bar
12’ Turkish Get-up Practice
1st set: 3 reps each side
2nd set: 2 reps each side
Continue with singles building in weight in the remaining time.
Ring Dips 4×6-10
KB SL RDL 3x8e
3 Rounds for Time: (15’ Cap)
400m Run
12 Sumo …
Squat Clean + Jerk 4×2, 3×1
Back Squat 2×3, 4×2 (Building up to 90%+ for last set)
Wtd. Chin-ups 2×5, 3×5 (Supinated Grip)
8’ AMRAP
20 Double-unders (50 Singles)
20 Alt. SA DB Snatches (40/25lb)
Rx+: (50/35lb)
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Power Clean + Front Squat 5×1+3
SA DB Row 4x8e
KB Goblet Cossack Squat 3x8e
15’ AMRAP
1 Power Clean (70kg/50kg)
3 Pull-ups
5 Goblet Squats (24/16kg)
2 Lap Jog
3′ Row
Dynamic Stretches
For Time (25’ Cap)
30-20-10
KB Swing
Shoulder Tap (ea.)
Ab Mat Sit-ups
800m run after finishing 10’s, then…
30-20-10
DB Walking Lunge Steps (total) (try 30/20lbs for each exercise)
DB Plank Row (total)
DB Floor Press
800m run after finishing …
Squat Snatch + Hang Squat Snatch 6×1+1
Deadlift 5×3 (Building up to 85%+)
Ring Dips 4×5-8
5 Rounds for Time (10’ Cap)
10/7 Cal Row
10 Super Burpees over the Rower
12’ KB Turkish Get-up Practice
Start light with sets of 3 reps/side, then build up to heavy sets of 1-2.
EMOM – 5 Rounds
1. 5-8 Kipping Pull-up Variation (Regular, Butterfly, C2B, Muscle-up)
2. 5e
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2 Lap Warm up Jog
Dynamic Stretches
5x on 1:15 Interval
10 Alt. Lunge Jumps
10 MB Side Slams
8′ AMRAP
Bike 10/7 Cals
15 KB Swings
20 Ab Mat Sit-ups
8′ AMRAP
10 Cal Row
10 Hanging knee raises
10 Wall Balls
10e WB Russian Twists
BB Cycling Practice
Push Press 2×5 Warm-up, then 6×5 EMOM.
*Focus on driving the bar off the shoulders (from the front rack). Go directly into the dip & drive for the next rep upon receiving the bar …
3′ Bike
3′ AMRAP (10 squats + 5e lunges + 10e Shoulder Taps)
Dynamic Stretches
20′ Amrap
Row 300m
10 Burpee Box Jumps
12 DB Ground to OH (30/20lbs)
15 Hollow Rocks
20e Mountain Climbers
Run to Curb
MB Core + Jump Rope Circuit
1. 30” …
