3 rounds
5 Ring row
10 single leg Deadlift (5/leg)
8 Windmills (4/arm)
15/10 calorie Row
4 rounds for time of:
21 AbMat Sit-ups
3 Rope Climbs
1 Deadlift, 315/225 lbs
Goal: Sub 10 min
Tabata Air Squats
Tabata KB Swing
Foam Roll Lats and Upper Back
2 Rounds:
10 Band Pull aparts
5 Band Pass throughs
5 Kip Swing
30 Singles or Doubles
Burg warm up Snatch (Round 1)
Burg warm up clean (round 2)
2 rounds for time of:
25 Hang Power Snatches, 135/95 lbs
25 Toes-to-bars
25 Hang Power Cleans, 135/95 lbs
25 Toes-to-bars
Goal: 15 min or less
Easy Row or Jog 5 Min
Accumulate
50 Band Pull Apart
50 Face Pull
Banded Shoulder Stretch
Then:
3 Rounds: Barbell complex
5 Deadlifts
5 Hang Power Clean
5 Front Squat
5 Push press or Push jerk
5 Good Morning
For time:
10 Clean & Jerks, 135/95 lbs
10 Clean & Jerks, 155/105 lbs
10 Clean & Jerks, 185/135 lbs
Goal: Sub 6 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)
Thumbs up!!
200 Meter Jog
Then
40 seconds of work and 20 seconds of rest:
Cossack squat (each side)
Hollow body hold on bar
Squat to stand
Arms (over and back)
High knees with toe touch (each side)
Inchworm
Pigs on ice skates
With a Partner:
One works while the other rests:
100 Rower Calories
100 Box Jump Overs, 24/20 in
100 Dumbbell Squats, 35/25 lbs
100 Toes-to-bars
100 Grasshoppers (Partner Holds Squat)
100 Rower Calories
The Walk Around
Accumulate 30 Banded Good Mornings
Accumulate 30 Superman
High knee pulls
High Knees
Quad Pulls
Toy Soldiers
Carioca
Shuffle
Butt Kicks
Skip for Height
Skip for Distance
8 Min EMOM:
Odd: 2 Press, 2 Push Press,
2 Push Jerk (Increase weight
every round)
Even: 10 Dynamic calves, 10 Mountain Climbers
21 Press, 95/65 lbs
Run, 400 m
15 Push Press, 135/95 lbs
Run, 400 m
9 Push Jerk, 155/135 lbs
Run, 400 m
Goal: Sub 12 min
Easy Row/Jog to 2 min
Banded Shoulder Stretch
:90 sec/side
Sit Up
3 x 15 reps
3 Min Row/Jump Rope
6 MinuteTabata Mash:
Wall Ball + Ring row
3 Rounds for time of:
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
135/95
Goal: Sub 12 min
Roll/Smash Lats and Quads
:90 sec/side
1min/side Banded hip flexor
3 Way Banded shoulder stretch
6 Min EMOM:
Odd: Burgener Warm up
Even 30 Double Unders
Use the heaviest weight for each set.
Rest as needed between sets
Accumulate 60 Second L-Sit Hold on the Rings
Weighted Sit Up 2 x 20
3 Min Run or Row.
2 Rounds:
10 Medball Clean
3 Muscle up transition from low rings
5 Broad jump
5 PVC Pass through
AMRAP 7 min
Row 1k
Max rep Ring Muscle Up in remaining time
AMRAP 7 min
Row 1k
Max rep Power Clean (185/125) in remaining time
AMRAP 7 min
Row 1k
Max rep Wall Ball (20/14) in remaining time
Goal: Done rowing by 5 min on each interval
Couch Stretch
2 min/side
Banded Shoulder Stretch
:90 sec/side
2Min/side Couch stretch
3 Rounds:
1min Row/Jump Rope
10 PVC pass through
5 PVC Good Morning
5 Roll Over V-sit
For Time: 30 Snatches, 135# / 95#
Use 95 pounds, 65 pounds or a PVC as needed.
Goal: Sub 7 min
10 min Handstand Walk/Hold Practice
3 sets
10 lateral raise
10 45 degree raise
10 front raise
50 ft Pigs on ice skates
10 Fire hydrant circles (each side)
10 Hip Bridge
10 Cossack squat (each side)
10 Wring out the towel (each arm)
10 Back stroke (each arm)
50 ft Knee hugs
10 Roll to candlestick
In teams of 2
For Time:
100 Alternating DB Snatch (55#/35#)
100 Russian KB Swings (55#/35#)
100 Alternating Front DB Front Squats (55#/35#)
800m Partner Run
Only one athlete can be working at a time.
Walk Around the Building
Couch Stretch: 90 sec/side