Banded Front Rack Stretch
— :90 sec/side
EMOM 8 min
— Odd: 5 Ring Row + 20 Singles
— Even: 5 Hang Power Clean and Jerk + 20 Singles
3 Rounds
— 30 CTB Pull Up
— 20 Burpee
— 10 Clean and Jerk (155/105)
Goal: Sub 15 min
Midline:
— Double KB Front Rack Carry 400 meters (53/35)
Rope or Row
— 2 min easy
— 2 min moderate
— 2 min quick
Then,
2 Rounds
— 50′ Spiderman
— 50′ Lateral Lunge
— 50′ Inchworm
— OTM x 15 min
— 5 Thrusters + 20 Double Unders (135/95)
— use moderate to heavy weight
Goal: Quality mechanics on the thruster and smooth double-unders
Midline:
Banded Plank
— 3 x :40 sec
Bridge
— 3 x 15
Easy AMRAP 8 min
— 10 Push Up
— 20 Lateral Hop
— 200m run
5 Rounds
— 8 Strict HSPU
— 40 Double Under
— Run 400meters
— The runner is the rabbit. While partner 1 runs, partner 2 does 40 double unders, and partner 3 does the HSPU. Rotate through till each person has completed 5 total rounds
— Goal: Sub 18 min
— Easy 400m jog
— Smash/Roll Upper Back :90 sec-2 min
3 Rounds
10 Second Active Bar Hang
5 Russian Swing w/ DB on each arm
5 Kip Swings
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Complete as many rounds as possible in 20 minutes of:
8 Sit-ups
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row
3 Rounds
— 50′ High Knees
— 50′ Butt Kickers
— 10 Hang Muscle Snatch
— 5 Roll Over V-Sit
Open Prep
For Time:
— 21 Hang Power Snatch (95/65)
— Run 800 meters
— 15 Hang Power Snatch (115/75)
— Run 400 meters
— 9 Hang Power Snatch (135/95)
— Run 200 meters
— Goal: Sub 15 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)
Tabata Mash (:20 sec on, :10 sec off. Rotate through exercises for 6 min)
— Jump Rope
— 5 Deadlift + 5 standing teapot w/ dumbbell or barbell /side
AMRAP 6 min
— 3 Deadlift (315/225)
— 9 CTB Pull Up
— 12 Lateral Hop Over Bar
Goal: 5+ Rounds
3 Rounds
— 10 Pike Compression
— 15 Ring Row
— :30 sec Handstand Hold
(rest as needed between rounds and exercises)
Samson Stretch
Spiderman Stretch (elbow down, knee out, toe down)
Runner’s Stretch
*Deep Squat elbows on knees when you switch sides
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance Without a Dip
5. Snatch Balance With a Dip
1. Down Up
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Land (bar overhead)
5. Snatch Drop
6. Hang Power Snatch
Accumulate
— 50 banded pull apart
— 50 banded face pull
Easy Row, Rope, Jog 5 Minutes
Easy AMRAP 6 min
— 3Kip Swing + 1 Pull Up + 3 Kip Swing
— :30 sec jump rope
— 50′ Crab Walk
4 Rounds
— 7 Bar Muscle Up
— 21 Burpee
— 42 Double Unders
Goal: Sub 12 min
— Roll/Smash Calves :90 sec/side
— Banded Lat Stretch :90 sec/side
3 Rounds
— 5 Kip-Swing
— 10 Plank Shoulder Tap
— 10 Banded Press
Rope or Row
— Reverse Tabata (:10 sec on and :20 sec off) for 4 min
Teams of 2
— 100-70-40
— DB Snatch (50/35)
— Toes to Bar
Split work up in any order needed, one person works at a time
Goal: Sub 22 min
Post Work:
— 400 Meter jog
— Pec Stretch on wall or rig 1 min/side
:90 sec Banded Front Stretch/side
Easy EMOM 8 min
— Odd: 5 Windmill /arm + 30 Singles
— Even: 1 Round D.T. with Empty Bar
12 Deadlifts
9 Hang Power Cleans
6 Push jerks
5 Rounds On the 4 min
— Row 20/17 cal
— 100′ Double KB carry (53/35)
Sub a 400m Run if needed
Midline:
— Weighted Sit Up
(3 x 20)