5 Minute Row/Rope
Then,
3 Rounds:
10 Bar Hanging Hip Touch
10 Sotts Press (pvc)
5 OHS (pvc)
Open Prep
21-18-15-12-9-6-3
Toes to Bar
OHS (95/65)
Goal: Sub 14 min
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Laying “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)
3 Rounds:
10 Wall Squat
10 Spiderman
5 Roll Over V-Sit
Box Step Up ( 3 x 8/side)
Weighted, Anchored Sit Up hold at 45 degrees
(4 x :30 sec)
A.
Tabata Jump Rope (do a different variation each interval)
B.
3 Rounds
10 Kneeling Shoulder Tap
10 Banded Good Morning
10 BTN Banded Press
Back to Back AMRAP’s
AMRAP 0-5 min
5 Hang Power Snatch (135/95)
2 Rope Climb
AMRAP 5-8 min
150 Double Under
Max Rep DB Snatch (50/35) w/ remaining time
AMRAP 8-9 min
Max Row Cal
Goal: completion
10 min
Handstand Hold or Handstand Walk Practice
A.
5 Rounds
Rowling (row as fast or slow as you like until 80 meters and try to get the monitor to stick on 100 even)
For every rep you are above or below 100 do that amount of burpees each round
B.
EMOM x 5 min
5 Kip Swing
3 Thrusters (increase weight each round)
For Time:
1000 meter Row
50 CTB Pull Up
50 Thruster (95/65)
*DB (45/30)
Goal: Sub 14 min
Easy Row/Rope 3-5 min
Couch Stretch
(2 min/side)
400 Meter jog
Then,
3 Rounds
15 Russian KB Swing
15 Air Squats
:30 Sec Front Rack Hold w/ kettlebells, dbell, or plate
With a Partner; For time:
Farmer Carry, 50/35 lbs, 800 m
Run, 800 m
Weighted Run, pick load, 800 m
Run, 800 m
Teams of 2
800 meter Run with Medball or Plate (no more than 45 lbs)
Alternate back and forth w/ partner as much as needed to complete the work.
20 Burpee Penalty if object touches the ground.
Goal: Giterdun!
Easy Rope/Row until the clock hits 20 min
Roll/Smash Quads :90 sec/side
Mobility
Couch Stretch
(2 min/side)
Barbell Front Rack Hold
(3 x :20 sec)
EMOM 8 min
Odd: 1 Squat Clean + 1 Front Squat
Even: Easy Rope/Row :45 sec
Increase weight each round on the barbell
For time:
15 Squat Cleans, 155/105 lbs
12 Squat Cleans, 185/135 lbs
9 Squat Cleans, 205/145 lbs
6 Squat Cleans, 225/155 lbs
3 Squat Cleans, 245/165 lbs
Goal: Sub 12 mins
Easy Rope/Row until the clock hits 20 min
Roll/Smash Quads :90 sec/side
A.
4 Rounds:
30 Singles
10 Hip Bridges
5 Kip Swing
B. Double Under Practice
3 rounds for time of:
100 Double Unders
20 Chest-to-bar Pull-ups
20 AbMat Sit-ups
Goal: Sub 8 mins
500m Row
Roll/Smash Lats and Calves :90 sec /side
3 Rounds
7 PVC Pass Thru
7 PVC OHS
7 Goblet Squat
10 Bar Hanging Hip Touch
Reverse Tabata Rope or Row at moderate pace
In 3 mins:
40 Power Snatches, 75/55 lbs
Max reps in time remaining Bar Facing Burpees
Rest 1:30
In 3 mins:
40 Thrusters, 75/55 lbs
Max reps in time remaining Bar Facing Burpees
Rest 1:30
In 3 mins:
40 Overhead Squats, 75/55 lbs
Max reps in time remaining Bar Facing Burpees
Goal: Just get it done
Banded Shoulder Stretch :90 sec/side
Lateral Raise, 45 degree Raise, Front Raise
3 x 10 each
Banded Front Rack Stretch :90 sec/side
“3 Way Hip Stretch” x 3 each side
Burgener Warm-Up
Use the heaviest weight you can for each set.
Rest as needed between sets.
A. Bulgarian Split-Squat (3×10/leg)
Use heaviest weight you can for each set. Rest as needed between sets.
Partner Alternate Movements:
Row 250
10 Jumping pull-ups
10 Squat to stand
10 Downward dog push-ups
10 Ring rows
30 seconds Hollow body hold on bar
10 Cossack squat (each side)
10 Ring out the towel (each side)
With a Partner
100 Alternating DB/KB Push Presses (55# / 35#)
100 Russian KB Swings (1.5 Pood / 1 Pood)
100 Pull-ups
100 Cal Row
1/2 Teams Start on the Push Press, 1/2 start on the Pull Ups
Row/Rope 2 minutes
Smash Lats: LAX Ball or Roller (2 Minutes Side)