2Rounds:
50ft High Knees
50ft Butt kickers
50ft Toy soldier
50Ft Spiderman
10 Banded GM
10 Ring row
10 Dynamic Calves
Run, 600 m
40 Chest-to-bar Pull-ups
20 Deadlifts, 275/185 lbs
40 Chest-to-bar Pull-ups
Run, 600 m
–Goal: Sub 15 min
3 Rounds:
20 Banded Good Mornings
Banded Plank Hold, 30 secs
Row 3 min
3 Rounds:
10 wall ball
5 Bar or DB Deadlift
5 Bar or DB bent over Row
5 Bar or DB hang muscle clean
20 Minute AMRAP:
5 Thrusters, 95/65 lbs
7 Hang Power Cleans, 95/65 lbs
9 Sumo Deadlift High-pulls, 95/65 lbs
Goal: 10+ Rounds
5 min easy row/run
Banded Hammie Stretch
:90 sec/side
3 Rounds
10 Banded Press
15 Jumping Lunge
30 Lateral Hop
With a Partner
8 Alternating rounds for time of:
15 Dumbbell Push Press, pick load
Run, 400 m
50 Double Unders
The Walk Around
Banded Shoulder Stretch 1 min/side
Roll/Smash Calves :90 sec/side
Easy 7 Minute AMRAP
Row 10 cal
50′ high knees
50′ butt kickers
1 round berg warm up
7 Minute AMRAP:
Run, 800 m
In remaining time,
Max Reps Hang Squat Clean, 155/105 lbs
75 Banded Good Mornings
Hollow Hold, 2 mins
3 Rounds
Jog 200 meters
10 Bar Hang Hip Touch (belly tight!)
10 Spiderman
5 Bombers
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
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135/95
245/175
70/53
Couch Stretch 2 min/side
Roll/Smash Upper Back and IT bands
6 MIn EMOM
Odd:
7 Reverse Grip Barbell Press
7 Roll Over V-Sit
Even:
:30 sec Row
8 Walking Lunge Steps
10 Minute AMRAP:
Row 500 m/ Run 400
25 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs
Goal: 2+ Rounds
Rest 3 min…
10 Minute AMRAP:
Row 500 m/ Run 400m
25 Single Dumbbell Overhead Squats, 50/35 lbs
Easy row/run for 5 min
3 rounds:
15 Hip Bridges
15 Band Pull Aparts
Row or Run 5 min
Then,
3 Rounds:
10 Barbell Good Morning
10 Banded Muscle Snatch
1 min Double Under practice or Jump Rope Variation
Use the heaviest weight you can for each set.
Rest as needed between sets.
Find a heavy set of 3 in 20 min
21-15-9 reps, for time of:
Power Clean, 135/95 lbs
Push Jerk, 135/95 lbs
Row Calories (or 200m run)
–Goal: Sub 10 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 min Run, or Row
3 Rounds
5 kneeling jump up (start in a kneeling position, throw your arms back extend the hips and land in the bottom of a squat, if comfortable add a PVC)
5 PVC pass through
5 PVC sots press
10 plate overhead walking lunge
20 Plyo skier on on 2 x 45 stacked plates
On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Hand-release push-ups/HSPU
2:00-4:00 Rest
4:00-6:00 Single-unders/DU
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Single-Unders/DU
16:00-18:00 Rest
18:00-20:00 Hand-release push-ups/HSPU
The 50’s
With a partner complete:
1000m row
50 burpees
50 wall ball
50 V-ups
50 ring dips
Both partners must complete the 1000m row before moving on.