400m run
achilles stretch on rig
10 arm circles (forward & backward)
10 open/close arms
*3 rounds of*
10 GHD hip extensions
5 supermans
100m run
8 Sets- :20 work/ :10 rest
5 Rounds:
3 Minutes WORK/ 1 Minute REST
200m Run
16 KB Swings 53/35
Max Abmat Situps
Rx+= GHD Situps
Score= Situps for each round
3:00 min bike
iron cross
thread the needle
*3 rounds of*
9/6 cal bike
20m Bear crawl (forward & backward)
20m karaoke
3 strict press 45/35
Build to a heavy set of 5. Rest 2 minutes between sets.
15 Minute AMRAP:
20/15 Cal Bike
15 Hang Power Clean and Jerks135/95
10 Lateral Burpees over the bar
Rx+=165/115
Score= Rounds and Reps
3 min Bike/Ski/Row
2Rounds:
20 banded pull aparts
15 Lu raises
10 Single arm dumbell press
10m Bear Crawl
Burgener Warm up
Power position muscle snatch+Low hang power snatch+Power Snatch
For Time:
Run 1000m
5 RDS Cindy
Run 800m
40m Burpee Broad Jump
Run 600m
5 RDS 5 Strict T2B 20m walking lunge
Run 800m
40m burpee broad jump
Run 1000m
5 RDS Cindy
Cash out:
5 RDS sprint 50m walk 50m
RX + Vest
On a 20 Minute Clock….
For Time:
200m KB Farmer Carry 53s/35s
20 Shuttle Runs (50′)
25 Power Clean and Jerks 95/65
50 Pushups
25 Power Clean and Jerks 95/65
20 Shuttle Runs (50′)
200m KB Farmer Carry
@ 20 Minutes, take 6 minutes to find a heaviest lift for the complex..
3 Power Cleans+ 2 Shoulder to Overhead
Score is time. Post lift in your notes.
Rx+=135/95
3:00 min bike, row, ski, or 500m run
10m spiderman crawl
10m lateral lunge
10m knuckle draggers
*4 rounds of :20 sec on, :10 sec off*
-high knees
-cherry pickers
-butt kickers
-wall walk(‘s)
21-15-9-9-15-21 Reps, For Time
Deadlifts (225/155 lb)
Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
25 Minute AMRAP:
100 DB Box Step Overs 50s/35s @ 20”
100 Abmat Sit-ups
100 Overhead Walking Lunges w/DB 50/35
*Every 5 minutes, including 0, perform 16/11 synchronized bike cals.
**One athlete works at a time, getting through the amrap. Bike cals must be together. You may not start the work again on the amrap until the bike cals are completed by both athletes.
Rx+= GHD sit-ups
DB Box Step Overs are done with one DB in each hand and held at your side.
Overhead Walking Lunges are done with one DB locked out overhead. Every step walking forward is one rep.
400m row or run
couch stretch
pigeon stretch
PVC pass throughs & shoulder stretches
9-6-3
cal row
banded tricep pulldowns
push-ups
air squats
10 Minute EMOM:
5 Strict Pullups
5 Strict Dips
*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. Note: use bands before you reduce the reps. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.
For Time:
500m Row
40 Wallballs 20/14
30 DB Snatches (Alt) 50/35
20 HSPU
10 Strict Pullups
20 HSPU
30 DB Snatches (Alt)
40 Wallballs
500m Row
Rx+= 10 Bar Muscle Ups
