Easy Row or Jog
5 min
3 Rounds
5 Roll Over V Sit
5 Inch worm
10 Banded KB Swing
Accumulate the following:
50 Abmat Sit Up
Pigeon Stretch
2 min/side
3 Way Hip Stretch x 3/side
3 Rounds
5 BTN Snatch Grip Push Press
5 OHS
5 Sotts Press
10 Pike Compression
10 Cal Row
15 Minutes to find a heavy set of 3.
For Time:
21 OHS (135/95)
5 Rope Climb
15 OHS
3 Rope Climb
9 OHS
1 Rope Climb
Goal: Sub 15 min
Couch Stretch
2 min/side
5 Rounds of Rowling
Notes: Goal is to row and try to get the meters to land exactly on 100. Go any pace you want but don’t row past 80 meters. However high or low you are away from 100 complete that many burpees. Don’t exceed 10/round
Skill Transfer Snatch x 2
For Time:
100 DB Snatch (50/35)
15 Burpees on the 2 Minute
Goal: Sub 8 min
Notes: Alternate Arms each rep
Russian Twist
3 x 20
Hold top of Hip Bridge
3 x :40 sec
High knee pulls
High Knees
Quad Pulls
Toy Soldiers
Carioca
Shuffle
Butt Kicks
Skip for Height
Skip for Distance
One round each:
Partner A performs 50 KB swings while Partner B holds a Handstand. Switch. If handstand is broken, perform 5 burpees each before continuing.
Partner A performs 50 Wallballs while Partner B holds a 45lb/25lb plate overhead. Switch. If the overhead position is broken perform 5 burpees each before continuing.
Partner A performs 50 Sit-ups while Partner B holds the bottom of a Squat. Switch. If the squat position is broken perform 5 burpees each before continuing.
Two rounds:
Partner A runs 400 meters, while Partner B holds a plank. Switch. If the plank is broken, perform 5 burpees each when the runner gets back before continuing.
Can start half parters on part one and half on part two. Can sub Run for Row if it’s raining.
Roll our quads 2min/side
LAX Ball pec and scapula 2 min/side
3 Way Hip Stretch x 3/side
3 Rounds
5 Hang Muscle Clean
10 Kneeling Shoulder Tap
3 goblet squat with :10 hold
Burgener Clean x2
Power Clean position drills.
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Goal: 4+ Rounds each interval
Accumulate the following in any order:
100 Band Pull Apart
100 Abmat Sit Up
100 Banded Leg Curl
3 Rounds
10 Band Good Morning
5 Inch Worm
5 Barbell Strict Press
10 Hip Bridge
6 Rounds on the 2 min
5 Hang Power Cleans (155/105)
5 Push Jerk
5 Clean and Jerk
Goal: Completion
Notes: See if you can do all rounds unbroken
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)
Tabata Jump Rope
8 rounds of :20 sec of work and :10 sec of rest
3 Rounds
1/4, 1/2, Full Pull x 3 for calories
5 Broad Jump
5 Rounds
500m Row
15 Box Jump Over (24/20)
Goal: Sub 15 min
Sub 400m Run
Midline:
Banded Plank
3 x :45 sec
V-Ups
3 x 10-15
Banded Front Rack Stretch
:90 sec/side
Easy AMRAP 7 min
10 Goblet Squat
5 Roll Over V-Sit
5 Hang Squat Clean (empty bar)
10 Cal Row
build to a heavy and have all sets be within 10% of your heaviest for the day
3×12 per leg
Couch Stretch
2 min/side
Roll/Smash IT Bands
2 min/side
3 Rounds
10 PVC Pass Thru
7 PIke Compression
5 PVC OHS
5 Sotts Press
3 Rounds
7 Power Snatch (155/105)
14 Handstand Push Up
14 Toes to Bar
42 Double Under
Goal: Sub 12 min
Banded Shoulder Stretch
:90 sec/side
Banded Hammie Stretch
:90 sec/side
200m jog
8 Push-ups
10 Single leg hops (front to back- each leg)
8 Thoracic high fives (each arm)
100 feet High knee skips
200m jog
100 feet Side shuffle
5 air squats (3 sec hold)
8 Back leg swing (each leg)
8 Back stroke (each arm)
AMRAP (with a Partner) in 34 minutes
100 Burpees
800 meter Run
100 Wall Ball Shots (20/14 lb)
800 meter Run
200 Double Unders (100 each)
800 meter Run
LAX Ball Ankle Circles (2min each side)
3 way hip stretch (:30 each position