10′ Dynamic Warm up
Hurdle Mobility
For time w/ strict rest (on running clock)
1000m row
2′ Rest
50 KB DL HP
40e Shoulder Taps
30 Walking Lunge Steps
2′ Rest
1.5 Mile Keiser Bike
2′ Rest
50 Rocket Jumps
40e Mountain Clinbers
30 Ab Mat Sit ups …
Snatch Pull + Hang Power Snatch + Power Snatch 3×2+1+1, 4×1+1+1
Ecc. SL RDL 3×5 @5s
Partner MB Sit up Toss 3×10
3 rounds For Time
12 Toes to Bar
12 OH squats (45/30kg) (Rx+ = 55/37kg)
12 Pullups
12 DB Box …
10′ Dynamic Warm up
Hurdle Mobility
For time w/ strict rest (on running clock)
1000m row
2′ Rest
50 KB Swings
40e Shoulder Taps
30 Walking Lunge Steps
2′ Rest
1.5 Mile Keiser Bike
2′ Rest
50 Rocket Jumps
40e Mountain Clinbers
30 Ab Mat Sit ups
Deadlift 5×5, 1×8 (try to hit the 8 heavier than last week)
Ring Row 4×10
Ring Dip 4×5-7
3 Rounds EMOM for Max Reps
1. Bike Cals
2. KB Swings (Rx=24/16kg)(Rx+=32/24kg)
3. SA DB Shoulder to OH (Rx=40/25lbs)(Rx+=50/35lbs)
4. Rest
Back Squat 3×6, 2×9 @ 75% (same wt as last week, more reps)
SL DB Hip Thrust 3x8e
Strict T2B 3×8
2 Rounds for Time
25 Wall Balls
50 Double Unders
25 V-ups
500m Row
25 Pushups
Clean from blocks at knee 4×2, 3×1
Jerk from blocks 4×2, 2×1
Kneeling Landmine Press 4x8e
Rope Landmine BO Row 4×10
DB Chest Fly 2×12
Band 90/90 ER Hold 2x20s each
Core Series
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2′ Bike
2′ Jump Rope
Dynamic Stretches
Rower Interval
5x200m on 1:45
7′ Amrap
30m Plate Push (15/10kg)
12e Plate Russian Twists
15 Plate Thrusters
Run 2x down and back on turf
5′ Amrap
8 Slam Ball
8 Pushup Walkover on SB
16 SB Toe Touches
Power Clean 6×2
Strict Handstand Pushup 4×4-6 (maximize depth)
Strict Pullup 4×7-9
12’ Amrap
9 Box Jumps (24/20”)
7 Thrusters (45/30kg)
5 Super Burpees over bar
2 lap jog
8′ Dynamic Stretches
In teams of 3
Row 3000m
A: on rower
B: Must complete 12 Box Step Ups (24/20″) + 10 deload pushups before switching
C: Must complete 12/9 Cal bike before switching
*when B and C complete …
Clean Pull + Power Clean + Squat Clean 3×2+1+1, 3x1e
For Time
800m Run
30 Box Jumps
30 Pushups
30 Deadlifts (60/45kg)
30m Plate Push/Run Back (15/10kg)
30 Ab mat Sit ups
Accessory Strength 3x
DB Lateral Raise x12
DB Bicep Curls x12
Partner MB Sit …
