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Equipment needed:
–Jump Rope.
–Box.
–Barbell.
Jump Rope :20sec ON, :10sec OFF:
–Single Unders
–Single Leg Jump (right)
–Single Leg Jump (left)
–In-n-out Jump
1 Round:
–10 Sumo Inchworm
–10 Scap Pull Up
–5-10 Reverse Grip Press
–10 Alt. Single Leg Box Step Up
Jump Rope :20sec ON, :10sec OFF:
–Single Unders
–Scissor Jump
–Side to Side Jump
–Front to Back Jump
1 Round:
–10 Alternating High Plank to Calf Stretch
–10 Scap Pull Ups
–5-10 Strict Press
–3-5 Box Jump (step down)
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Muscle Clean
–5 Push Press
Push Jerk Build Up
Workout Prime/ Practice Round 1x:
–3 Push Jerk @ workout weight
–Run 100 Meters or Variation (:30sec effort)
–4 Box Jump Over
–Run 100 Meters or Variation (:30sec effort)
–20 Double Unders
AMRAP’s:
AMRAP 5 min
Run 800 meters
In the remaining time: Max Rep Push Jerk (155/105)
-Rest :90 seconds
AMRAP 4 min
Run 600 meters
In the remaining time: Max Rep Box Jump Over (24/20)
-Rest :90 seconds
AMRAP 3 min
Run 400 meters
In the remaining time: Max Rep Double Unders
*Score is total reps after the run.
Scaled Version
AMRAP 5 min:
Run 600 meters
In the remaining time: Max Rep Push Jerk (105/75)
-Rest :90 seconds
AMRAP 4 min:
Run 400 meters
In the remaining time: Max Rep Box Jump Over OR Step Over (20/16)
-Rest :90 seconds
AMRAP 3 min:
Run 200 meters
In the remaining time: Max Rep Double Unders OR Singles
Minimal Gear Verison:
AMRAP 5 min
Run 800 meters
In the remaining time: Max Rep Dumbbell Push Jerk (50/35#)
-Rest :90 seconds
AMRAP 4 min
Run 600 meters
In the remaining time: Max Rep Box Jump Over (24/20)
-Rest :90 seconds
AMRAP 3 min
Run 400 meters
-n the remaining time: Max Rep Double Unders
Bodyweight Version:
AMRAP 5min:
800 meter Run
In the remaining time Max Handstand Push-Ups or Pike Handstand Push-Ups
-Rest :90 seconds
AMRAP 4min:
600 meter Run
In the remaining time Max Push-Ups
-Rest :90 seconds
AMRAP 3min:
400 meter Run
In the remaining time Max Burpees
3 Sets of the Following Complex:
:20 sec Glute Bridge
4 Glute Bridge Walkout
:10 sec ea. side Single Leg Glute Bridge
2 Glute Bridge Walk Out
