25ft line drills of the following ….
High Knees
Butt kickers
Walk on toes
Walk on heels
Walk on outside of the feet
Walk on the inside of the feet
High kicks
FOR TIME
100m Run
-Rest 1:00-
200m Run
-Rest 1:00-
400m Run
-Rest 1:00-
600m Run
-Rest 1:00-
400m Run
-Rest 1:00-
200m Run
-Rest 1:00-
100m Run
-18:00 Hard Cap-
200m Team Jog
Then…
2-3 Rounds, EZ Effort
7 KB Deadlift
7 DBL KB Russian Swing
7 Up Downs
7/7 Single Arm KB Strict Press (other KB is held in Front Rack)
7 MINUTES TO BUILD TO…
5-Rep DBL KB Thruster (Moderate)
FOR TIME*
75 DBL KB Thrusters (Athlete Choice)
*Top of each minute, not including 3-2-1 go, complete 3 Up-Downs.
-15:00 Hard Cap-
4 ROUNDS FOR TIME* (12 MIN CAP)
200m Row
7/7 SA DB Split Squat Thrusters
9/9 SA Glute Bridge DB Floor Press
25 Plate Jumps
:30 Rest
*Increase weight on DBs and pace on the rower each round
FOR TIME
1000m Row
Immediately into…
3 ROUNDS
10 Single DB Burpees (50/35)|(35/25)*
20 SA OH DB Lunge**
40 Double Unders
*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.
**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.
3 SETS
10 Strict TTB
20 Controlled Sit-ups (minimize arm throw)
-Rest as Needed b/t Sets-
3 Rounds: 1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Max Air Squat
:30 Max Sit-ups
STATION 2
1:00 Max KB Swing
:30 Max Flutter Kicks
STATION 3
1:00 Max Cal Row
:30 Max Sit-ups
STATION 4
1:00 Max DB Push Press
:30 Max Flutter Kicks
TABATA (:20 ON/ :10 OFF)
Movement 1 – Jumping Jacks → Up-Downs
Movement 2 – Single Arm Ring Rows (Right) → Single Arm Ring Rows (Left)
Movement 3 – Air Squats → DBL DB Sumo Deadlifts
Movement 4 – DBL DB Deadlift + Shrug → DBL DB Snatch
4 ROUNDS FOR MAX REPS
:45 Max Burpees
-Rest :45-
:45 Max Double DB Snatch
-Rest :45-
:45 Max Ring Rows
-Rest :45-
1 ROUND → Moderate Effort Across…
30/20 Cal Bike
30 Air Squats (first 10, :01 pause at top/bottom)
20 Push-ups (first 5, :01 pause at top/bottom)
20 Jumping Jacks
10 Strict Pull-ups or Ring Rows
10 x 1 Plate Ground to OH + 1/1 Alt. OH Lunge
EMOM X 12 MINUTES
MIN 1 – 12 Front Rack Alt. Lunges*
MIN 2 – :45 Wide Grip Pull-ups
*Barbells come from the floor.
Record heaviest set of lunges.
EMOM x 10 MINUTES*
6 Alt. DB Snatches (50/35) + 5 Burpees
*Perform both movements every minute, rest the remainder of the minute until next round.
Score is your slowest time…
AMRAP X 5 MINUTES
8/6 Cal Bike
8 Plate Ground to Overhead With :02 Pause At The Top
8 V-ups
-THEN-
3 ROUNDS
25″ Waiter Walk (Each Arm)
15 PVC Pass Throughs
Push Jerk*
*Start moderate and build to heavy, but doable, set of 3.
FOR TIME
15-12-9
Push Jerk (135/95)|(95/65)
12-12-12
Cal Bike
immediately into…
6-9-12
Push Jerk (155/105)|(115/75)
12-12-12
Cal Bike
FOR RECOVERY*
2:00 Walking Rest
3:00 Slow Pedal
*Focus on calm, nasal breathing.
1 Round: 4:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
MIN 1 – 15 Plate Ground 2 OH
MIN 2 – 30 Plate Hops
STATION 2
AMRAP
15 Cal Bike
7 Push-ups
STATION 3
EMOM
MIN 1 – Plank Hold
MIN 2 – Squat Hold
STATION 4
AMRAP
15 Cal Bike
7 Push-ups
Partner Style, Mirror One Another Through the Full Warm-up…
AMRAP x 10 MINUTES
400m Run (run together)
10 Air Squats
10 KB Swings
5/5 KB Push Press (Left/Right)
5 Burpees
*Athletes perform the warm-up together and must complete the movements in unison. After the general warm-up, grab empty barbells…
10/10 Alternating Groiner Stretch
20 Barbell Hops (both feet hop over bar)
5 Push-ups (knee or upright)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
(135/95)|(95/65)
EMOM X 8 MINUTES
MIN 1 – Row
MIN 2 – Push-ups
MIN 3 – Row
MIN 4 – Ring Rows
*After the warm-up have grab a band for our strength session
3 ROUNDS FOR QUALITY
30 Banded Hamstring Curls
30 Banded Glute Bridges
30 Banded Good Mornings
4 SETS
1:00 DB Deficit Push-up
-Rest :30-
1:00 DB Hammer Curls (25/15)
-Rest :30-
