2 Minute Bike
1 minute Couch Stretch/side
10m Inch Worm with pushup
10m High Knees
3 rounds:
7 Knee Tucks
7 Sprawls (Burpee with no pushup)
4 Sets:
A.) 20 Alternating Toes to Bar/ 20 Alternating V Ups
B.) 15 Ring Pushups/ 15 Pushups
Rest 1:30
20 Minute AMRAP:
400m Run
30/24 Cal Bike
30 Abmat Situps
Rx+=GHDs
100m= 1 rep
400m Run
3 rounds:
10 Lu Raises
10 Pushups
10 Jumping Lunges
10 Barbell Overhead Squats
*Complete warmup on a 10 minute clock.
Once 10 minutes is up, set up for lunges and bench press. Perform one set of each with warmup weight. This does not count towards your 4 sets.
For the next cycle, you may choose either back rack or front rack reverse lunges. Whichever one you choose, you must stay with it for the entire cycle. These lunges will require you to step back and perform 8 on one side and then 8 on the other. Focus on driving up strong on the front leg.
We will be alternating the lunges with Bench Press. For example, 8 lunges each leg and then right into 5 bench press, then rest.
Every 5 MIN, begin a new set.
8R/8L
These are taken from the ground. Add weight from last week.
8R/8L
These are taken from the ground. Add weight from last week.
Go heavier than last week.
10 Minute AMRAP:
20 Overhead Squats 75/55
30 Double Unders
3 min bike//ski/row
10m lunge stretch
10m duck walk
5 sumo squats
20 banded pull aparts
20 banded OHS
15 Lu Raises
Burgener Warm Up with light barbell
5 muscle snatch+3 Snatch grip push press+2 OHS
For Time w/ Partner:
8-12-16-20-24-28-32-28-24-20-16-12-8
Burpee
Hang Snatch (75/55)
Abmat Situp
*200m Run + 6 Pull-Ups after everyround
**split reps evenly
RX+= 95/65 GHD n RMU
I go, U go
25 min AMRAP
-5 Thrusters 95/65
-10 Pull-ups
-15 KB Swings 53/36
*Every 5 mins complete 300m partner run, continue where you left off.
RX+ 135/95
300m Run
10m Spider Lunge
10m Inch Worm
10m Quad Stretch
10m Toy Soldier
then
grab empty bar and warmup for deadlifts/cleans
5 Pushups/ 4 KB Snatches in between warmup sets.
5 Rounds for Time
3 Cleans (225/155 lb)
200 meter Sprint
20 Kettlebell Snatches (1.5/1 pood) (10 each arm)
2 minutes Rest
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
30 Minute AMRAP: with partner
Buy In: 1 Mile Run (together)
then AMRAP in remaining time
27 Pushups
20 Deadlifts 315/205
*Split reps as needed, one athlete works at a time.
5 Minute AMRAP of “Cindy”
5 Pullups
10 Pushups
15 Air Squats
:45 Bike
Then
Grab wallball and KB
5 Wallball Front Squats
5 Wallballs
7 Russian Swings
5 KB Swings
7 Min EMOM
10-20 Wallballs 20/14
Choose the reps you are able to hold for the entire EMOM. Increase the reps or weight of wallball (or height of target) if you completed emom successfully.
:30 on/ :30 off
Keep track of total reps
Choose heavy weight.
For Time:
18-15-12
Cal Bike
Toes to Bar
Burpee Bar Touch
