3 ROUNDS…
5 Push-Up + Pike
10 KB RDL
10 Scap Pull-Ups
into..
3 ROUNDS…
10 Ring Rows
10 RKBS (warm-up weight KB)
10 Up-Downs
With a partner Complete
10 Rounds
50′ Crab walk w/Medball 20lbs
10 Box overs 20″
50′ Medball sprint back to partner
Then 800m Run or 1000m Row
With remaining time, I go You go Style AMRAP of
Thrusters (135/95)(95/65)
25min Time Cap
AMRAP X 8 MINUTES
8/6 Cal Bike
8 Light Double KB Russian Swing
8 Light Double KB Hang Snatch
4/4 Filly Lunge w/ Double KBs
8 Deadbugs
:20 Rest
FOR TIME
21-15-12-9-9-12-15-21
Plate Ground 2 Overhead (35/25)|(25/15)
Cal Bike
POST-WORKOUT!
ON A 12:00 RUNNING CLOCK…
Practice Handstands or Handstand Walk
*Suggested Drills Include…
0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk
4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk
8-12 Mins – Free Play / Coach Guidance
Increase intensity (pace) with each AMRAP!
AMRAP 4:00
:30 Plank
8/8 Split Squats
20 Single Unders
Into…
AMRAP 3:00
20 Alt Plank Shoulder Taps
16 Alt Box Step Ups
15 DU (30 Singles)
Into…
AMRAP 2:00
5 Up-Downs
10 Alt Step Ups w/ KB in Goblet
20 DU (40 Singles)
EMOM x 18 MINUTES
MIN 1 – :50 Max Double Unders
MIN 2 – :50 Single KB Step-Up (70/53)|(53/35)/(24/20)*
MIN 3 – :50 Ring FLR
*KB can be held any way.
Score is combined total of Dubs and Step-Ups
AMRAP x 6 MINUTES
10 Lunges → Step-ups
8 KB Deadlifts
6 Goblet Squats
4 Tempo Ring Rows
EMOM x 9 MINUTES
MIN 1 – :40 Weighted Hollow Body Flutter Kicks
MIN 2 – :40 Plank DB Slides
MIN 3 – :40 Mountain Climbers
AMRAP x 12 MINUTES
20 Jumping Pull-ups
10 Up-Downs
20 Step-ups (24/20)
10 DB Front Squats (35/25)
AMRAP x 5
5 Push Up to Down Dog
5 DB Strict Press
5 DB Front Squats
5 DB Bent Over Row
15 Single Unders → Double Unders
AMRAP x 15 MINUTES
4 DB Thrusters
8 Ring Rows
12 V-Ups
16 Double-Unders
2 ROUNDS
150m Row
5 DBL KB Sumo Deadlift
3/3 Single Arm KB Russian Swings → 6 DBL KB Russian Swings
:15/:15 Single Arm KB Front Rack Hold → :30 DBL KB Front Rack Hold
IN TEAMS OF 2 …
“TAILPIPE”
6 ROUNDS FOR TIME
P1 – 250m Row
P2 – DBL KB Front Rack Hold
-18:00 Hard Cap-
2 ROUNDS INCREASING IN EFFORT
:30 Bike Moderate → Bike Hard
10 DBL DB Deadlift → 10 DBL DB Russian Swing
10 DBL DB Bicep Curls → 10 DBL DB Hang Power Clean
10 DBL DB Strict Presses → 10 DBL DB Push Press
3 SETS
10 SA DB Bench Press (R)
10 SA DB Bench Press (L)
MAX Push-ups or Banded Push-ups
-Rest 2:00 b/t Sets-
Score is weight on the SA Bench
EVERY 2:00 x 6 SETS
12/10 Cal Bike
10 DB Hang Clean and Press (35/25)
Score is fastest time.
No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.
Partner 1000m Row! Switch partners working ever 150m.
Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches…
2 ROUNDS
P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press
P2: Spider Lunges, Push-Up to Pike
into…
2 ROUNDS
P1: 5 Snatch Grip RDL + 5 Hang Muscle Snatch + 5 BTN Snatch Grip Push Press
P2: Bootstraps, Inch Worms
IN TEAMS OF 2…
FOR TIME*
60 Front Squats (135/95)|(95/65)
50 Clean & Jerk
40 Power Snatch
30 Clusters**
*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.
**Cluster is Squat Clean directly into OH.
2 SETS
1:00 Scorpion Stretch (L)
1:00 Scorpion Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose
ON A 25:00 RUNNING CLOCK…
Hike, Run, Bike or Swim*
*Get outside of the gym today and use this time to decompress. Next week, we will restart a full training schedule.
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
15 DB Thrusters
100m Run
STATION 2
AMRAP
15 Plate Ground to OH
100m Run
STATION 3
AMRAP
15 Up-Downs
100m Run
