Should be done AFTER completing the CF Total
Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
-Box Jumps
-Roll to Stand (sub sit-ups)
-Handstand Hold (sub overhead barbell hold)
*20 seconds on/10 seconds off x 3 rounds.
EMOM 20 minutes:
Even: Sprint 150′
Odd: Burpees for 20 seconds
*Record number of burpees completed each round and add for total reps.
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
Complete the following for time:
Row 1000m
Rest 2 minutes
Row 800m, Run 200m
Rest 2 minutes
Row 600m, Run 400m
Rest 2 minutes
Row 400m, Run 600m
Rest 2 minutes
Row 200m, Run 800m
Rest 2 minutes
Run 1000m
Leg Over, Leg Hug, Body Rock, Scorpion, Cossack, Runner, Table
Practice DU’s for 2 minutes
With a partner, alternate A and B for 6 minutes:
A: Row 300m
B:Until partner is done rowing:
6x medball Clean
6x medball OH Walking Lunge
6x medball Push Jerk
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scale Deadlift to 75% of 1RM, Handstand Push-ups to Dips.
10 Bent over Rows
10 Hang Power Cleans
10 Front Squats
10 Push Presses
10 Hang Snatches
10 Overhead Squats
For time (15min cap):
1000m Row
100 Double unders
10 Clean & jerks
100 Double unders
1000m Row
*Rx 155#/105#, Rx+ 205#/135#
Push-Ups ME x 3
*Rest as needed between sets. If you have a Push-Up PR, use it.
2 Rounds of:
Row 300m
10 SDHP
10 Thrusters
10 V-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 Reps for time of:
Squat jumps, 75#/55#
Pull-ups
*Rx+ 115#/75# and C2B pull-ups.
For the squat jumps, bar is in back rack position. Hold bar down so it does not separate from back during jump. Accelerate up from bottom of squat so feet just leave the ground. Land and go right into next rep.
Practice DU’s for 2 minutes
On floor: Side roll, hip raises, cat/camel, etc..
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
10-9-8-7-6-5-4-3-2-1
Push Jerk
Jumping Pull Up
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
Each arm. Complete 5 reps with 1 arm before moving on to next arm. Reset for each rep if needed. Do a few warm-up sets and then start your 5’s.
31 Pumpkin sit-up throws (against wall)
13 Pumpkin twists (sit-up position)
31 Pumpkin wall balls
13 Pumpkin twists
31 Box jumps holding pumpkin
13 Pumpkin twists
31 Pumpkin wall balls
13 Pumpkin twists
31 Pumpkin sit-up throws
*Rx for a 20#/14# pumpkin and 24″/20″ box. No Rx+ today, just have fun and go all out.
Push-Ups ME x 3
*Rest as needed between sets. If you have a Push-Up PR, use it.
Perform 1 squat clean followed by 3 front squats without dropping bar