Row 3 minutes
3-Way Banded Shoulder Stretch
Then;
2 Rounds:
Burgener warm up with
empty bar +3 Strict Press
5 Broad Jump
10 Lying leg Crossovers
5 Roll over v-sit
2 rounds for time of:
20 Clean & Jerks, 155/105 lbs
40 Bar Facing Burpees
Goal: Sub 12-14 min
3 Rounds:
10 Strict Toes To Bars
10 Good Mornings w/barbell
Foam roll-a-palooza: Spend 5 min
working from your calves to your
lats and Upper back. Try to hit
calves, IT band, quads, hamstrings,
glutes, lats, upper and lower back.
Then:
Roxanne!!!
Every 1 min for 20 mins, alternating between:
200m Run
2 Rope Climbs
Roll/Smash
Lats and Calves
:90 sec
3 Rounds Rowling
12 Min EMOM:
Min 1: 3 roll over v-sit, 10 lying leg crossovers
Min 2: 1/2/3 PJ, FS, PC (Increase
weight every round)
Min 3: 30 singles or 15 DU, 4 Band
Good Morning
12 Minute AMRAP:
Row, 250 m
2 Push Jerks, 185/125 lbs
3 Front Squats, 185/125 lbs
4 Power Cleans, 185/125 lbs
Goal: 4+ rounds
3 Rounds:
15 Hip Bridges
30 Double Unders (work for unbroken sets)
3-way Hip stretch 2x/side
2 Rounds:
5 PVC Pass through
5 PVC Kang Squat
5 PVC Sotts press
Use heaviest weight per set.
Use heaviest weight per set.
Use heaviest weight per set.
Accumulate:
75 Band Good Morning
75 AbMat Sit Ups
3 Min Row – Tabata Style
20sec moderate-hard, 10sec
Easy
3Rounds
20 Plyo skiers on 1-2 45#plate
5 Deadlift (Empty bar)
5 Hang clean
5 Front squat
5 Strict press
Work up Method
(perfect rep, then 4 within 10%)
9 Minute AMRAP:
30 Box Jump Overs, 24/20 in
60 Shoulder-to-Overheads, 95/65 lbs
90 Medicine Ball Cleans, 20/14 lbs
Goal: 50+ medball cleans
Couch Stretch
2 min/side
Roll/Smash Upper Back
2 min
Dynamic Relay
High knee pulls
Quad Pulls
High Kicks
Toe Pulls
Carioca
High Knees
Butt Kicks
Skipping Drills
With a Partner
Buy-In:
30 MedBall cleans each (20)(14)
————-
400m Run together
Alternating sets of 5 T2B to 50 reps
400m Run Together
Alternating sets of 5 KB Swing (53)(35) to 75 Reps
400m Run Together
Alternating sets of 5 WallBall (20)(14) to 100 Reps
2 Lap Walk and Talk
6 minute Tabata: Singles, Ring Rows, Single Leg JR, Laying Leg Crossovers, High Knees JR, Dynamic Calves, Lateral Hop JR, Lateral Lunges, Running Man JR, Lying Hammies, DU, Air Squat.
15 Minutes to build to a heavy single
3 rounds for time of:
7 Hang Power Clean & Jerks, 155/105 lbs
50 Double Unders
Goal: Sub 9 min
Banded Shoulder Stretch
:90 sec/side
Hollow Rock
3 x :20 sec
4 Rounds “”Rowling””
2x
10 PVC Pass through
10 Barbell Good morning
20 Lateral Hops over PVC
Every 1 min for 21 mins, alternating between:
5 Hang Power Snatches, 115/75 lbs
10 KB Swings (53/35)
15 AbMat Sit-ups
3 x 10 of each
Lateral Raise
45 Degree Raise
Front Raise
Roll/Smash Hammies
:90 sec-2 min/side
2 Min Deep squat hold
2 Rounds:
50 singles
5 Kip swing
5 ring rows
1 round of Burgener warm up + 5 Front squat (5 shrug, 5 high pull, 5 muscle clean, 5 front squat)
5 Second Pause at the bottom
Complete as many rounds as possible in 15 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
4 Squat Cleans, 155/105 lbs
Goal: 5+ Rounds
Couch Stretch
2 min/side
Accumulate
50 Band Pull Aparts
50 Face Pulls
12min EMOM
Min 1: row/jumprope :45 Seconds
Min 2: 5 kip swings, 3 roll over v-sit
Min 3: 5 Single leg Deadlift/leg, 5 boot strappers
4 rounds for time of:
Row, 500 m
20 Toes-to-bars
20 Dumbbell Power Cleans, 50/30 lbs
Goal: Sub 20 min
Easy 500m Row/400m jog
Banded Plank
3 x :45 sec