Team of 2!
6 Rounds For Time:
300m Run (together)
20 GHD situps/20 Pushups
15 Synchro T2B
500m Row (split) *partner holds Leg Raise while other partner rows
30/24 Cal Ski (split)
*Each athlete completes the GHD and Pushups. Work at the same time, switch and complete both movements before moving on.
45 Minute Time Cap
-400m Run
-15 Bootstappers (Sumo Squats)
-10 Spiderman Lunges
-300m Run
-15 Air Squats
-10 Push-ups
-Quad Stretch
-Runner’s Stretch
Grab a partner and get to work!
Teams of 2
30 minute AMRAP
-3 Man Makers 35/25
-6 Burpee Tuck Jumps
-9 V-Ups
-12 American KB Swings 70/53
https://www.youtube.com/watch?v=iMNnvhg1JcM
-Partner A works on AMRAP while Partner B runs 400m.
-Switch after partner B comes back from run.
-Partner B continues where Partner A left off.
On a 10:00 clock
300m run
10 banded pull aparts (across chest & OH)
10 open/close arms
Into: 1-10, 10-1
burpee + jumping pull-up
KB swings 35/26
5 Pendlay Rows
Build each set.
5 Bench Press. Build each set and try to get heavier than last week.
Rest 2 minutes after each set.
For Time:
100 Kettlebell Swings 32/24kg
*2 Burpees at the top of each minute
Team of 2!
For Time:
800-600-400-200m Run together
40-30-20-10
HSPU
Hang Power Cleans 135/95
*Split work inside as a team, one athlete works at a time.
25 Minute Time Cap
Rx+= 155/105
2:00 min bike
10m elbow/reach
Iron cross stretch
3-6-9
Kip swings
Pushups
Empty barbell thrusters
5×8 Front Squat. Use 60% of 1 RM as a guide or choose moderate to heavy weight for all 5 sets of 8 reps.
Rest 2 minutes between sets.
3x 4 Minute AMRAP:
12 Toes to Bar
9 Burpees over the Bar
6 Thrusters 115/75
Max Cal Bike
-Rest 2 Minutes
Rx+= 135/95
500m row
Achilles stretch on rig
PVC pass throughs and shoulder stretches
*2 rounds of*
20 DU’s
5 snatch grip deadlifts 45/35
5 hang power snatches
5 OHS
Every 2 minutes for 5 sets:
5 Touch and Go Power Snatches
*choose moderate/heavy weight for 5 reps. Stay at the same weight for all 5 sets.
For Time:
2000m Row
60 Double Unders
40 Hang Power Snatches 75/55
20 Overhead Squats
Rx+=95/65
200m run
20m straight leg bear crawl
200m run
20m spiderman crawl
200m run
10m inch worm w/ 1 pushup
Walk 180* to the right and then back to the left with your toes or knees on the box. The goal of this is to get your torso as vertical as possible. Practice shifting your weight and lifting your hands to move around the box.
5 reps total before moving on to the strict HSPU.
Score=1 rep for there and back 180* around the box
6-8 Strict HSPU. For these you may scale with abmats stacked or with toes/knees on the box. Rest 2 minutes between sets.
Score= reps done for a set
15 Minute AMRAP:
20m Bear Crawl with DB 50/35
200m Run
20 Pushup+ DB Pull Through
200m Run
100m Run=1 rep
10m Bear Crawl=1 rep
Bear Crawl with DB Demo
https://youtube.com/shorts/GX1-kebFLVU?feature=share
2 rounds of:
250m row
7 squat jumps
5 ring rows
3 kang squats 45/35
https://youtu.be/p2cQp1aAWjc
5×2 Back Squat (80-85% of 1 RM) Perform all sets at the same weight. Rest 2 minutes between sets.
We will be adding weight to this in the future.
For Time:
30 Deadlifts 135/95
20 Box Jumps 24/20″
30 Pullups
20 Box Jumps
30 Wallballs 20/14
20 Box Jumps
30 Deadlifts
20 Box Jumps
Rx+=Chest to Bar Pullups, 155/105
For Time:
30 Deadlifts 135/95
20 Box Jumps 24/20″
30 Pullups
20 Box Jumps
30 Wallballs 20/14
20 Box Jumps
30 Deadlifts
20 Box Jumps
Rx+=Chest to Bar Pullups, 155/105
