3 Rounds
50′ High Knees
50′ Butt Kicker
5 Pike Compression
50 Singles
50 Plyo Skier
For Time
20-18-16-14-12-10-8-6-4-2
Shuttle Run
Cal Row
Goal: Sub 14 min
Roll/Smash Calves
:90 sec/side
3 Way Hip Stretch x 3
3 Rounds
20 Hops on Plate
10 Banded Good Morning
3 Kip Swing + 1 Pull Up + 3 Kip Swing
10 Air Squat
4 Rounds
90 Double Under
28 Wall Ball (20/14)
12 Bar Muscle Up
11 Power Clean (155/105)
Goal: Sub 25 min
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
Easy AMRAP 6 min
30 Singles
5 Inchworm
10 Goblet Squat
30 Singles
10 Lateral Lunge
Glute Bridge 2×20
MIDLINE
Strict Toes To Bar
3×12
Pigeon Stretch
2 min/side
Roll/Smash Quads
2 min
FUNNEL TAG
Teams of 3 switch off every :20 for 4 minutes, :30 rest in between stations.
1. Medball Cleans (20/14) (squat hold)
2. KBS (53/35)(kb outreach)
3. Jumping Air Squats
4. Battle Rope (little/big) (side plank)
5. Burpees (plank)
6. Sit-Ups (hollow hold)
7. Hand Release Push Up (superman)
THE WALK AROUND
3 Way Hip Stretch x 3/side
2 Rounds
10 Lateral Lunge
10 Cal Bike or Row
10 Hang Muscle Clean
10 Reverse Grip Press
3 Rounds
20/17 Cal Row
20 Thruster (95/65)
Rest 5 min
3 Rounds
20/17 Cal Row
20 Clean and Jerk (95/65)
Goal: Sub 11 min/each 3 Rounder
Sub short 400m run only if there are no more rowers.
Couch Stretch
3 min/side
Easy AMRAP 6 min
50′ High Knees
50′ Butt Kickers
10 Toy Soldiers
50 Plyo Skier
Sprints
Run 6 x 400 meters
Notes: Rest 2 min between each effort. Keep your times within :10 sec of one another
Roll/Smash Calves and Hammies
2 min each
Easy Row, or Jog 3 min
2 Rounds
10 Single Leg DB Deadlift (alternating)
7 Goblet Squat
3 Wall Walk
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Roll/Smash Upper Back
2 min
Banded Lat Stretch
:90 sec/side
3 Rounds
10 Band Good Morning
50′ Waiters Walk (right)
50′ Waiters Walk (left)
10 Squats
Burgener Clean x 3
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
2 Rounds
10 Cal Row
10 Spiderman
5 Roll Over V Sit
5 Low Ring Transition
5 Jumping Ring Dip
3 Rounds
10 Burpee Ring Muscle Up
10 Front Squat (205/145)
Goal: Sub 14 min
Banded Hammie Stretch
2 min/side
Pec Stretch
:90 sec
2 Rounds:
200m jog
6 kip swings
6 Roll to candlestick
6 Bug to superman
6 Sots press (PVC)
9 Thoracic high fives (each arm)
9 Ring out the towel (each side)
20 second squat hold
Team WOD
4-man team
Run 200m
300x Thrusters (55#)
Run 200m
200x Pull-ups
Run 200m
100x Burpee box jumps (20 inch)
———-
Run as a team, partition remaining workload as necessary, only 1 player working at a time.
The Walk Around
Accumulate the Following:
75 Band Pull Apart
75 Band Face Pull
Roll Quads: 2Min/side