A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 24 steps
Work up to a heavy set
B.
5 min AMRAP of:
20 Double-Unders
10 Air Squats
Rest 1 minute
5 min AMRAP of:
5 Deadlift 100/70
20 Box Jumps 24/20
Rest 1 minute
5 min AMRAP of:
5 Toes to Bar
10 Push-Ups
A. 15 minutes to establish a heavy 1 rep Push Press
B.
3 rounds of
45-60seconds of Hollow Holds
Rest 30 seconds
45-60 second of Arch Holds
Rest 60 seconds
C.
5 rounds of
200m Run/Rest 2 minutes
Score = Total Time
A.
Every three minutes, for 18minutes (6 sets):
Hang Snatch + Snatch
B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Balls
12 Burpees
A.
Weighted Pull-Ups:
Set 1 – 3 reps
Set 2 – 2 reps
Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building up to a heavy 1Rep
B.
Three rounds for time of:
30 KB Swings 24/16
20 Pull-Ups
Run 400 Meters
A.
Every 3 minutes for 18 minutes
1x Front Squat 90-95 % of 1RM
B.
10 rounds for time of:
5 Power cleans 70/50
10 walking lunges
A.
Mobility & working on positioning for part (B)
B.
20 push press 60/40
15 C2B pull-ups/Pull ups/Ring Rows
20 Front squats
20 Push jerks
12 C2B pull-ups
20 Front squats
20 Split jerks
9 C2B pull-ups
20 Front squats
*Focus on form, rather than speed, especially overhead movements
A.
Four sets of:
Deadlift x 6 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds
B.
400m run/rest 3mins
400m run/rest 2mins
400m run/rest 1mins
400m run/rest 2mins
400m run/rest 3mins
400m for time, include your rest period
A.
Part of warm up….Take 12-15 minutes to reach 85-90% of your 1-RM Back Squat
and then…
A1.
Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds
B.
For time:
Row 1000 Meters
followed immediately by . . .
3 Rounds rounds of:
50 DUs
25 KB Swings 32/24
10 Pull ups
15 […]
A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
Set 1 – 3 reps @ 80%
Set 2 – 2 reps @ 85%
Set 3 – 1 rep @ 90%
Set 4 – 1 rep @ 90-95%
Set 5 – 1 rep @ 95+
Set 6 – 1 rep @ 95+
B.
Four rounds for max reps of:
60 seconds Box Jumps 24/20
Rest 30 […]
A.
Take 12-15 mins to establish a heavy rep C+J (this will help to determine what weight they can do for section)
B. Teams of 3
Choose a weight 40/30-55/35-70/40-80/50
200 DU
50T2B
50 Power Cleans
35 STOH
35 T2B
20 GTOH
200 DUs
15min Time Cap