A.
“Goat Day”
On the Minute x 20 or
Every 2mins for x 10
Odd: Movement 1
Even: Movement 2
*Practice two movements you want to get better at.
Or
At low intensity…
5:00 Cardio if ur choice (Run/Row/Bike/Ski)
Minutes 1+2 – Light Pace
Minutes 3+4 – Light/Moderate Pace
Minute 5 – Moderate Pace
2 Rounds:
5 DB Cleans (22.5’s/15’s)
250m Row
5 Thrusters (22.5/15’s)
15 GHD Sit-Ups or 20 AbMat Sit-Ups
2 […]
3 Rounds (24:00 total):
AMRAP 2:
2-6 Strict HSPU*
12 CTB Pull-Ups
Max Calorie Row
… Rest 2.00
In a 2:00 Window
2-6 Strict HSPU*
12 Box Jump Overs (24″/20″)
Max Calorie Row
… Rest 2.00
*or 30-40% of your Max Strict HSPU
Scaling
HSPU – 5/10/15kg Plate/Box HSPU/Push Ups
CTB – Pull Ups/Ring Rows
A
Find a heavy Set of:
Thruster x3
B.
“Child’s Play”
3 Rounds:
10 Thrusters (52.5/37.5)
20 Deadlifts (52.5/37.5)
50 Double Unders
“Opens 20.1”
10 Rounds:
8 Ground to Overhead (95/65)
10 Bar Facing Burpees
Time Cap: 15 Minutes
“Shuttle Run”
In teams of two..
1000m Row
immediately followed by…
Ten rounds, alternating each movement, of…
10 Dumbbell Hang Clusters
10 Burpees
10 Strict Pull Ups
immediately followed by…
1000m Row
* Partner A performs 10 hang Clusters Partner B performs 10 burpees, Partner A performs 10 strict pull ups, Partner B performs 10 hang Clusters & so on.
A.
“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2
Or
“Pre-Game”
3 Rounds (Not For Score):
2 Minute Light Bike, Row, Ski Erg or Run
3 Strict Pull-ups
6 Push-ups
9 Kettlebell Swings (24/16)
12 Air Squats
15 AbMat Sit-ups
Directly Into…
3 Rounds (Not For Score):
2 Minute Light Bike, Row, Ski Erg or Run
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Barbell: 40-50% of 1RM […]
A.
12mins To find a heavy
Bench Press x 1
B.
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2 : 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice/Holds/Wall Walks/
Minute 5: Rest
Kilos: 22.5/15
A.
5 Sets of 1
Tempo: 6 Seconds Up, 6 Seconds Down
Sets: 45-50-55-55-55% of 1RM Deadlift
B.
“Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (102.5/70)
30 Double Unders
A.
15mins to find a heavy
Front Squat x1
B.
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
200m Run
“BFF”
Teams of 2
AMRAP 20:
50 Wallballs (9/7)
40 Kettlebell Swings (24/16)
30/24 Calorie Row
20 Deadlift (100/70)