AMRAP 8 minutes:
-5 Up/down dogs
-6 MC hip stretches
-5 Burpee pull-ups
-6 Roll to stands
-5 ATY’s light weight
-HS hold
50-40-30-20-10 Reps for time of:
-Double unders
-Sit-ups
*Row 500m after each round. Rx+ GHD sit-ups.
Run 400m
-15 PVC pass throughs
-15 OH squats
4 Rounds of:
-8 Push presses w/barbell
-8 Lunge jumps
-8 Sumo deadlift high pulls
6 Rounds for time:
400m Sandbag Carry
12 Push Press, 115#
12 Box Jumps, 24″
12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
To learn more about Collin click here
Partner up or give it a go solo. Carry a 45/35# plate or 50/35# DB In place of the sandbag. Or better yet, throw some weight in an old backpack!
Stretch/Roll Out
Active WU
Dodgeball
AMRAP 25 minutes:
-50 Cal row
-50 Toes to bar
-50 Burpees
-100 Wall balls, 20/14
Run 800m
–
4 Round Tabata, alt movements:
-PVC pass throughs
-MC hip stretches
–
4 Round Tabata, alt movements:
-Muscle snatches
-Box jumps
–
4 Round Tabata, alt movements:
-Power snatches
-Power cleans
*Use barbell 1st rd, can add light weight after
AMRAP 12:
2 Power Snatches, 115/75
4 Power Cleans, 115/75
60 Double Unders
*Rx+ 155/105
3 Sets:
:30 Couch Stretch / Side
:30 Calf Stretch / Side
:30 ATY Drill (no weight)
Group stretch 5 min
–
Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
30 Jumping Pull-ups (Fast up, fast down)
Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters
Thruster Progression // Focus
1) Muscle Clean // Open hips before pulling with arms.
2) Front Squat // Full hand grip and elbows up away from thighs
3) Push Press // Full hand grip, dip, drive, and press
4) Thruster // Bar stays in contact with body, stand fast, and drive bar
overhead
21-15-9
Thrusters, 95# / 65#
Pull-ups
3 Rounds:
Roll out left quad :30
Roll out right quad :30
Roll out left lat :30
Roll out right lat :30
Stretching
AMRAP 4:
5 ATY Raises (light weights)
10 Leg Swings / Legs (across body)
15 Arm Circles (forward)
15 Arm Circles (backward)
Warm-up
AMRAP 4:
:20 Row (easy to moderate pace)
5 Reverse Lunge / Leg
5 Air Squats
5 Single Arm Ring Rows / Arm
MU Progression // Focus
1) False Grip Ring Row // Maintain the false grip
2) Jumping Ring Dip or Ring Dip // Full range of motion
3) Leg Assisted Muscle-up Transition // Use the legs to assist
4) Leg Assisted Muscle-up Transition // Make sure rings touch low on
the chest before transition
5) Leg Assisted Muscle-up Transition // Increase difficulty by walking
the feet out little by little
6) False Grip Kip Swings // Maintain false grip, big kip swings
7) Muscle-ups // All athletes get 2:00-3:00 to practice 5-10 reps of
workout version
1 Min Max Calorie Row
For Time:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100/75 Calorie Row
3 Sets:
10 Cuban Press (pvc)
5 ATY Drill (no weight
Group stretch 5 min
–
Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Single Unders
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Double Unders or Singles
7 Wall Walks (Partial range of motion)
Set 4
:30 Double Unders or Singles
5 Wall Walks (Full range of motion)
–
Push press progression:
Set 1
10 Barbell Strict Press
10 Superman Arch
Set 2
10 Dip Drive (Barbell in Rack)
10 V-ups
Set 3
10 Push Press (Barbell)
10 Burpees over the bar
Set 4
3 Sets x 3-5 Push Press (increasing weight)
All sets heavy
4 Sets For Reps
:20 Archer Push-ups
Rest :10
:20 Archer Rows
Rest :10
5 minute group stretch
–
10 Toe Touch + Jump
10 Alternating DB Deadlift
10 Alternating Elbow to Instep on Box
–
10 Sit-ups
10 Alternating DB Single Arm Sumo Deadlift High Pulls
10 Box Step-up & Overs
–
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jumps or Step-ups
–
10 V-ups
10 Alternating Single-Arm DB Snatch
10 DB Box Step Overs
–
Toes-to-bar practice/progressions
For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB
Snatch (50/35#)
50 DB Box Step Overs (50/35#)
(24/20″)
40 Alternating Single-Arm DB
Snatch
30 Toes-to-Bar
3 Sets:
12 Alternating Seated DB Strict
Press
12 Box Assisted Single-Leg
Squats
12 Double DB Bent Over Rows
5 minute group stretch
–
AMRAP 6 minutes:
-20 Jumping Jacks
-10 PVC Pass Throughs
-20 Double Unders or Single Unders
-10 Air Squats
–
Snatch progression w/ barbell
3 Rounds for time:
-10 OH Squats, 135#/95#
-50 Double unders
3 Sets
:30 Banded Shoulder Stretch / Side
:30 Tricep Stretch / Side
:30 Doorway Stretch / Side
5 minute group stretch
SDHP – demo/practice
–
3 Rounds of:
-10 SDHPs w/ KB or barbell
-10 Sit-ups (first 10 straight-legged, second 10 butterfly, third 10 V-ups)
-100m run
–
GHD practice
DU practice and plank holds
3 Rounds for time of:
-500m/400m Row
-400m Run
-30 Weighted sit-ups, 25#/15#
*Rx+ GHD sit-ups (no weight)
30 Hip Extensions
20 Back Extensions
10 Hip & Back Extensions
*Not for time