Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
For time:
Row 500m
50 KB swings, 55#/35#
50 Burpee pull-ups
*Rx+ 75#/55#
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
20MIN AMRAP:
Row 50 Cal
50 Wall balls, 20#/14#
50 Ring push-ups
20 Deadlifts, 225#/155#
Only one partner working at a time.
See above
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Partner Workout. Four minutes per station:
DB Weighted Box Step Up
Plank
Sumo Deadlift High Pull
Medball Twist
One partner works, the other rests.
Medball Twist is facing wall, leaning back slightly holding medball touch ground on either side, then bounce ball off wall, catch and repeat starting on other side.
Complete 3 Rounds of the following:
5 Pull-ups
10 Push-ups
15 Air squats
20 Double unders
Add weight each rep if possible, no more than 10# at a time.
AMRAP 15MIN:
10 Handstand push-ups (sub 2 wall walks)
8 Box jumps, 30″/24″
6 Power cleans @ 65% of above
4 Muscle ups (sub 8 ring row to ring dip combos)
See above
3 Rounds, each for time of:
1000m row
60 Abmat sit-ups
30 Burpees
*Rest 5 minutes between rounds. Perform first round at 50% effort, second round at 70% effort, and the third at 90% effort.
High knees, butt kicks, etc. Dynamic.
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Double Under progression:
Single Under
Power Jump
Single, Double side rope
Three Single, Double
5-10-15-20-15-10-5
Double Under
Dip
Single Under scaling is 5 DU attempts + 2x Singles
– Med ball cleans (bounce at bottom each rep)
– Mountain climber hip stretch
– Shoulder kip/pull-ups
20 seconds on/10 seconds off, 3 times through
21-15-9 reps for time of:
Push presses, 95#/65#
Pull-ups
*Rx+ 135#/95# & chest to bar pull-ups
Snatch warm up and skill w/ PVC
increase each rep if possible, no more than 10# total lbs
5 Rounds of:
5 Power snatches
6 Vertical jumps
*Not scored for time. Work perfect form each rep, increase weight as needed. Jump as high as possible each rep.
Static stretches, yoga poses, etc.
-Box Jumps
-Roll to Stand (sub sit-ups)
-Handstand Hold (sub overhead barbell hold)
*20 seconds on/10 seconds off x 3 rounds.
For Time:
30 Clean and Jerks, 135# / 95#
Use 80% of 1RM.
2 Rounds of the following:
350m Row
10 Reverse Burpees
Complete 5 Rounds of:
Row 500m for time.
*Rest 3 minutes between efforts