Up/down dog
Childs pose
Laying twister stretch
Reverse bridge
Shoulder kips
–
AMRAP 5 Minutes
4 Pull-ups/ring rows
5 Push-ups
6 Air squats
7 Hollow rocks
10 Quick feet
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Scale pull-ups by using bands so that you can do 10+ unbroken reps. Scale bench press weight so that you can also do 10+ unbroken reps.
Run 400m
Sampson stretch
Shoulder kips
Barbell front rack stretch
–
AMRAP 5 minutes:
5 Good mornings
5 Hang muscle cleans
5 Front squats
5 Push jerks
For Time:
30 Clean and Jerks, 135# / 95#
Sampson stretch
Calf stretch
KB goblet squat stretch
Shoulder kips
Reverse bridge
MC hip stretches
For time:
Row 3000m
300 Double unders
Run 3 miles
*For Rx, you must do this workout in order. Otherwise, scale or partition as needed.
In 30 minutes:
100 Abmat sit-ups, then
AMRAP remaining time:
-200m Single arm farmer’s carry, heavy
-10 Box jumps, high
-800m Run
-20 Sledgehammer strikes (10/arm)
-2 rope climbs/wall climbs/wall walks
*Note box jump height, weight, and movement performed to notes. Sub GHD sit ups if preferred.
Rotator cuff WU
Hip circle band WU
Barbell front rack stretch
AMRAP 5 Minutes:
5 Good mornings
5 Muscle cleans
4 Reverse lunges
4 Front squats
4 Burpees over bar
21-15-9
Clean, 135# / 95#
Ring Dips
Squat clean is Rx. Sub bar or bench dips as needed.
Group stretch
AMRAP 5 Minutes:
-3 Toes to bar
-4 MC Hip stretches
-5 Plate front squats
-6 Plate ground to OH
AMRAP 20 Minutes:
500m Row
20 Abmat sit-ups
10 Floor wipers, 95#/65#
20 Med ball twists, 20#/14#
10 TTB
Scale weight as needed. Sub V-ups for TTB.
Run 400m
Roll out 5 minutes
AMRAP 5 Minutes:
-20 Double unders
-10 Hollow rocks
-6 DB snatches
-3 Burpee pull-ups
15 Minute ladder:
Run 100m
2 Pull-ups
Run 100m
4 Pull-ups
Run 100m
6 Pull-ups, etc.
*Continue adding 2 pull-ups each round until time expires. Rx+ for chest to bar. If you get to the round of 20 pull-ups, you completed 9 full rounds + whatever was completed in the round of 20.
Run 400m
Rotator cuff WU
Hip circle band WU
–
AMRAP 5 minutes:
-6 Lunge jumps
-4 V-ups/Toes to bar
-4 Air squats
-4 Push-ups
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scale weight and sub DB shoulder presses as needed.
5 Minutes:
Calf stretch
MC hip stretch
KB goblet squat stretch
PCV pass throughs
Shoulder kips
Wall angels
–
EMOM 6 Minutes:
4 Lunge jumps
3 Pull-ups
2 Burpees
10 sec HS hold
EMOM 20 Min:
3 Burpees
5 Ball slams, 30#/20#
20 Double unders
*Rx+ 5 burpees, 8 ball slams per round
Score is number of rounds completed Rx or Rx+. If you scale, enter scaled scheme in notes and score the same.
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here