Banded Hammie Stretch
:90 sec/side
Easy AMRAP 8 min
— :30 sec Double Unders or Practice
— 10 Roll Over V-Sit
— 10 Band Pull Apart
— 3 Kip Swing + 1 T2B + 3 Kip Swing
Hollow Hold
3 x :30 sec
Roll/Smash Upper Back
2 min
AMRAP 12 min
— 100′ Front Rack DB or KB Carry
— 20 Barbell Good Morning
— 10 Strict Toes To Bar
Goal: 5 + rounds
Reverse Tabata Row
moderate pace
3 Rounds
— 10 Spiderman
— 5 roll over v sit
— 5 Hang Muscle Clean
— 5 Front Squat
Banded Hip Abduction
Accumulate 50 of each
— face pull
— band pull apart
3 Rounds
— 10 Spiderman
— 5 roll over v sit
— 5 low ring transition
— 5 jumping ring dip
Banded hamstring stretch
:90 sec/side
Pec Stretch
:90 sec
Roll/Smash Upper Back
2 min
3 Rounds
— 50′ KB Front Rack Walking Lunge (53’s/35’s)
— 15 HSPU
— 50′ Double KB Overhead Carry (53’s/35’s)
— 5 Ring Muscle Up
Rest 2 min between rounds
Goal: Sub 5 min/round
Samson Stretch
Spiderman Stretch (elbow down, knee out, toe down)
Runner’s Stretch
*Deep Squat elbows on knees when you switch sides
Easy AMRAP 8 min
— 10 Toy Soldier
— 50′ High Knees
— 50′ Butt Kickers
— 25′ Lateral Lunge
— 50 Singles
Roll/Smash Calves
:90 sec/side
Banded Couch Stretch
2 min/side
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)
2 Rounds
— 400m Run w/Medball (20/14)
— 100 Double Under (50 double under attempts)
— 50 Abmat Sit Up
— 25 OHS (115/75)
Goal: sub 14 minute
3 Rounds
— 15 Band Good Morning
— 25’ Toy Solider
— 5 Roll V-Sit
— 10 Shoulder Tap
Banded Hammie Stretch
:90 sec/side
Roll Upper Back
2 min
Deep Squat against wall while laying on back
2-4 min
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
7 Rounds
Rowling
— (row and try to the meters to land on 100. However many meters above or below do that many reps in burpees- stop on or before 80)
— Don’t do more than 5 burpees/round and rest as needed between rounds
— Row 5k
— Every 5 min complete 8 HSPU
Goal: Accumulate no more than 40 HSPU
Accumulate 50 of each
— Pike on Rower Seat
— Walk Out on Rower Seat
Pidgeon Stretch
:90 sec/side
2 Rounds
— Jog 200 meters
— 10 Boot Strapper
— 10 Shoulder Tap
— 20 Plyo Skier
For Time:
— Run 800 meters
— 50 DB Thruster (50’s/35’s)
— 50 T2B
— 50′ OH DB Walking Lunge (50’s/35’s)
— 50 Box Jump Over (24/20)
— Run 800 meters
Goal: Sub 20 min
Foam Roll/Smash
— Calves :90 sec/side
— Quads :90 sec/side
— Lats: :90 sec/side
3 Rounds
— 20 Cal Row/200m Run
— 10 Hip Extension
— 5 Windmill/Arm
5 Rounds
— 15 KB Swing (70/53)
— 15 Burpee
Goal: Sub 12 min
Easy Row or Run 5 Minutes
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Standing “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)
EMOM 9 min
— Min 1: Row or Rope :45 sec
— Min 2: DB Cleans
— Min 3: 5 Kip Swing + 10 Air Squat
With a Partner
1 Partner Working at a time
Complete 4 Rounds
— 50 Wall Ball (20/14)
— 24 strict pull up
— 10 DB Clean and Jerk (heavy)
Goal: Sub 16 min
Roll/Smash Upper Back :90 sec
Roll/Smash Hammies 2 min
Roll out/smash: Lats, Pecs, Upper Back, Triceps
3 Rounds:
3 kip swings, 1 pull-up, 3 kip swings
10 Boot Strappers
5 Roll-over V-Sits
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes