300m run
:30 couch stretch
:30 pigeon stretch
5 yogi push-ups
200m run
10m lateral lunges
10 air squats
10m inch worm
grab a bench and start warming-up to your bench press weight
every 2 mins
**go heavier than your weight on 12/9/2020**
3 rounds for time of:
35 wallballs 20/14
400m run
15 HSPU
15/12 cal assault bike
10m elbow/reach stretch
:30 iron cross stretch
12/10 cal assault bike
5 sumo squats
10 PVC pass throughs
5-10 ring rows
start warming up to your FS weight
10 min EMOM
18 min AMRAP:
3 squat cleans 155/105
6 bar facing burpees
9 pull-ups
16 abmat sit-ups
RX+= 185/125
300m row
20m bear crawl
5 cherry pickers
300m row
10 arm circles (forward & backward)
:30 dead hang from the bar (activate & deactivate)
10m walking lunges
minimize rest. Log largest unbroken set.
**18 min time cap**
4 sets every 5 mins for time:
-25/20 cal row
-20m overhead walking lunges 50/35
-16 Alt. DB snatches 50/35
Break up the R/L for the OH walking lunges any way you’d like, but split evenly.
15 Rounds for Time
10 GHD Sit-ups
3 Double DB Squat Clean Devil Presses
Run
1 Round = Mile run
2 Rounds = 800m Run
3 Rounds = 500m Run
4 Rounds = 200m Run
5 Rounds = 100m Run
*May complete runs in any order
**RX+ = vested
DB Squat Clean Devil Press =
Burpee + double dB Squat clean + press
(You can catch dbs in the squat clean position and thruster out)
20 Burpees
300 M run
20 Burpees
50 KB Swings 53/35
300 M Run
20 Burpees
50 KB Swings 53/35
100 Lunges
300 M Run
20 Burpees
50 KB Swings 53/35
100 Lunges
200 Sit-Ups
300 M run
20 Burpees
50 KB Swings 53/35
100 Lunges
200 Sit-Ups
300 Air Squats
One partner works at a time, split movements equally. Both partners run together.
400m row (22-24 SPM)
couch stretch
pigeon stretch
thoracic stretch with barbell & foam roller
300m row (25-27 SPM)
5 sumo squats
10 ring rows
200m row 28-30 SPM)
10 air squats
5 empty barbell push press
start building back squats
10 min EMOM
50/45 cal row
40 toes 2 bar
40 shoulder to overhead 115/80
30/25 cal row
15/12 cal bike
10 arm circles (forward & backward)
10 open/close arms
achilles stretch on rig
10/8 cal bike
5 yogi push-ups
10 Russian KB swings
10 KB SDLHP
30 singles
5 empty barbell shoulder press
start adding weight
Every 2:00
On a 20 min clock:
0-5 min:
-40/35 cal assault bike
-max push-ups with remaining time
5-10 min (AMRAP):
-20 abmat sit-ups
-30 Russian swings 53/35
-40 DU’s
10-15 min:
-25 burpee pull-ups
-max cal assault bike
RX+= 10 ring muscle-ups
15-20 min (AMRAP):
-20 abmat sit-ups
-30 sumo deadlift high pull 53/35
-40 DU’s
