40 Minute AMRAP:
600m Run
40 Air Squats
20 Kb/Db Deadlifts (heavy)
300m Run
15 HSPU
15 GHD sit-ups with medball
100m Run
Max reps Muscle ups
**after completion of max set of muscle ups, go back to 600m run.
run/row/ ski 300m
10m elbow stretch with reach
*Then 2 rds. of*
10 open close arms
8 thrusters 45/35
10 kip swings
As you warm up start getting all equipment out.
GRACELAND ~
3 Rounds for Time: In teams of 2
40 Thrusters 95/65
400m Run with med ball 20/14 – (each partner runs 200m)
1 minute team dead hang hold
40 Sledgehammer hits on the tire
4 wall walks – (each partner performs 2 wall walks)
40 Med Ball toss sit-ups
split all reps evenly.
HAVE FUN!!!!
400m run
10 banded pull aparts (across chest & overhead)
*3 ROUNDS OF*
10 box step ups
5 empty barbell push press
20 DU’s
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Team of 2!
25 Minute AMRAP:
100 Double Unders
50 DB Box Step Ups 20″ 50/35
25 Push Press 135/95
*Split work evenly, one athlete works at a time.
Rx+=155/105
EMOMx10
30% of max ring muslce ups
OR
1-3 muscle up transitions on low rings
500m row cash in
2 rounds of:
10 burpee to plate/plate to OH 25/15
10 plate russian twists (R/L=1)
500m row cash out
3 Rounds (1 minute stations):
-Cal Row
-Sandbag/DBall Bear Hug Hold
-Alt V-Ups
-Double KB Front Rack Lunge
-Rest
6 Minute AMRAP:
1000m Row
Max burpees over the rower in the remaining time.
This is a 6 minute max effort test. Push yourself to that uncomfortable place and hold on!
Score=total burpees over the rower
3 rounds
10/side weighted Cossack squats
https://youtu.be/dPp7La7rEFM
10/side pistols
(Scale single leg squat off box)
https://youtu.be/EeoLOqmPNNI
On a 10:00 min clock:
300m run
:30 sec pigeon stretch
PVC pass throughs and shoulder stretches
*AMRAP OF*
5 PVC hang power snatches (focus on making hip contact)
5 air squats
100m run
Use empty barbell when warmed up
Every 1:30 for 10 sets
(High Hang, Above Knee, and Floor)
Increase weight as form allows. Log heaviest set
Every 6 Minutes x 3:
800m Run
15 Front Squats 95/65
Max Power Snatches
Score= Reps of Power Snatches
RX+=115/85
3 rounds
5/side plank to one arm down dog
https://youtu.be/FLyCqrdeySM
10/side bottom up kb press
https://youtu.be/J5LEpIZSDS0
10/side seated db external rotation
https://youtu.be/XKCfeJp4Qo0
3:00 min bike
Iron cross stretch 2x’s
Thread the needle stretch 2x’s
*THEN 11-9-7 of*
Cal bike
Hollow rocks
Kip swings
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. 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.
16 Minute AMRAP:
7 Cal Bike
7 Pull-ups
7 Toes to Bars
*add 7 reps to every movement each round
Score=rounds and reps
3 rounds
10 barbell good mornings
20 GHD hip extensions
(Sub Superman if can’t set up GHD)
5/side front rack lunges
200m run
10m toe grab
10m elbow/reach stretch
10 air squats
10 good mornings 45/35
10 deadlifts 45/35
100m run
10 wall balls 20/14
5 deadlifts (add weight)
5×5 Deadlift -rest 2 minutes between sets. Try to go heavier than 6/20 or hit around 75-80% of last 2RM
4 Rounds For Time:
300m Run
12 Deadlifts 225/155
24 Wallballs 20/14
3 rounds
5 rower pike-ups
https://youtu.be/6O8kZDgsRmo
30s L-sit on parallettes or rings
(Can scale with bent knees)
10 banded straight arm lat pull-down
https://youtu.be/crwPTPh8DcQ
