MOBILITY & WARM UP
3 Rounds, at low intensity:
18/15 Calorie Row
5 Slow Wall Squats
5 Walkouts
1 Round of “Strict Cindy”
12/9 Calorie Ski Erg
30 Sec. Alternate Spiderman & Reach
30 Sec. Alternating Warrior Squats
5 Empty Barbell Overhead Squats
SKILLS & SPECIFIC WARM UP
Overhead Squats
21 – 18 – 15 – 12 – 9 – 6 – 3
Calorie Row
Lateral Burpees
Overhead Squats #30/20
Time Cap 18′
MOBILITY & WARM UP
2:00 Light Bike/Ski/Row/400mt Run
Into 1 Round:
10 Pausing Glute Bridges
20 Abmat Sit-Ups
… 1:00 Laying Front Rack Stretch
1:30 Moderate Bike/Ski/Row/300mt Run
Into 2 Rounds:
:15s Superman Static Hold
:15s Handstand Hold Stretch
… 1:00 Laying Front Rack Stretch
1:00 Fast Bike/Ski/Row/200mt Run
Into 3 Rounds:
5 Deadlifts
4 Hang Muscle Cleans
3 Power Cleans
100 Meter Jog
All with an empty barbell.
SKILLS & SPECIFIC WARM UP
2 Rounds of:
5 Deadlift
5 Pull-Ups
5 Burpees
Followed by 1 Round full round that follows a at our working pace
400 Meter Run, . Into…
3 Facing The Bar Burpees
5 Pull-Ups
7 Deadlift
CONDITIONING
2000 mt Row directly into:
10 Rounds of
3 Facing The Bar Burpees
5 Pull-Ups
7 Deadlift #61/40
MOBILITY & WARM UP
6:00 Row
On the 2:00, 4:00, and 6:00, come off the Row to complete:
2 Spiderman + Reaches (each)
2 Walkouts
4 Wall Squats
4 Push Ups
This in effect is three sets on the Row. In the first 2:00, light pace. In the second, moderate. In the third, moderate/fast.
2 Rounds:
10 Hollow Rocks
10 Superman Hold
10 Pausing Glute Bridges
10 Downward Dog Stretch
SKILLS & SPECIFIC WARM UP
Barbell Warmup(empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
3 Sets, for building to a WORK load:
3 Sets, building to a light load:
1 Hang Muscle Clean
1 Muscle Clean
1 Strict press +1 Push press + 1 Push Jerks
2 Rounds
20 Double Unders
3 Box Jump Over
4 Shoulder To Overhead
CONDITIONING
“THIRD CHANCHE”
SET #1
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
6 Box Jump Overs #60/50
12 Shoulder To Overhead #35/25
Rest 5:00
SET #2
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
6 Box Jump Overs #60/50
8 Shoulder To Overhead #43/30
Rest 5:00
SET #3
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
6 Box Jump Over #60/50
4 Shoulder To Overhead #52/35
Score will be total reps of BJO and STO in each part.
MOBILITY & WARM UP
2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats
2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side
2 Rounds:
:30s Spiderman + Reach
10 Hollow Rocks
10 Pausing Glute Bridges
:30s Russian Baby Makers
SKILLS & SPECIFIC WARM UP
Start first by building to our heaviest clean and jerk barbell for the day
3 Rounds:
100 Meter Run
3 Barbell-Facing Burpees
1 Rope Climbs
Directly into…
5 Clean and Jerks
CONDITIONING
3 Rounds:
400m Run
15 Barbell-Facing Burpees
3 Rope Climbs (15′)
… Directly into…
10 Power Clean and Jerks #52/38
10 Power Clean and Jerks #61/43
10 Power Clean and Jerks #70/50
MOBILITY & WARM UP
3 Rounds:
2:00 Light Row
After each, complete:
12 Hollow Rocks
:30s Samson Stretch
12 Superman Rocks
:30s Banded Pull-Aparts
12 Empty Barbell Stiff-Legged Deadlifts
5 Scap Retractions – + 2+3 Strict Pull-Ups
SKILLS & SPECIFIC WARM UP
spend 15′ For refining our rope climb technique, kipping or Butterfly
2 rounds, moving from a walk-through pace to our workout level.
250 Meter Row (workout pace)
20 Double-Unders
3 Deadlifts
3 Chest to Bar
10.30 CONDITIONING
“SLEDGE”
3 Rounds For Time
500 Meter Row
50 Double-Unders
25 Deadlifts #80/60
15 Chest To Bar
13,30 CONDITIONING
Workout DefinitionOn the 1:30 x 7:
25-50′ Handstand Walk
3 Deadlifts
“SLEDGE”
2 Rounds For Time
1,000 Meter Row
75 Double-Unders
25 Deadlifts #92/65
5 Rope Climbs
Midline
for Time:
21-18-15-12-9: Ski Erg Calories
12 GHD Sit-Ups / 20 AB-Mat Sit-Ups
MOBILITY & WARM UP
2 Rounds:
1:00 Light Row, or Run
15 AB-Mat Sit-Ups
12 Superman Hold
9 Wall Squats
3-6 Strict Pull-Ups
SKILLS & SPECIFIC WARM UP
Clean
1 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
10 PVC Shoulder Dislocated
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses
10 PVC Shoulder Dislocated
5 Kip Swings
2 Round
1:00 Row
5 Toes to Bar
10 Wallballs
5 Power Cleans
1-3 Chest To Bar ( Muscle Ups )
CONDITIONING
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wallballs #9/6
30 Power Cleans #61/43
20 Ring Muscle-Ups
MOBILITY & WARM UP
3 Rounds:
200m Run or 250/200m Row:
After each round, complete:
12 Hollow Rocks
12 Superman Rocks
24 Banded Pull-Aparts
2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
3-5 Strict Pull-Ups
SKILLS & SPECIFIC WARM UP
Not for time, and at low intensity…
200 Meter Run (no bag)
1 Rope Climb
3 Squat Cleans
200 Meter Run (with bag)
1 Rope Climb
1-3 Squat Cleans
Load the bar for workout intensity. Followed by, a confirmation round at planned “workout intensity”:
100 Meter Bag Run
1 Rope Climb
3 Squat Cleans
50-100 Meter Bag Run
CONDITIONING 10.30
“Wreck Yourself”
For Time:
400m Bag Run
400m Run (no bag)
3 Chest To Bar, 9 Squat Cleans #52/38
400m Run
400m Meter Run (no bag)
6 Chest To Bar, 15 Squat Cleans
400m Run
400m Meter Run (no bag)
9 Chest To Bar, 21 Squat Cleans
CONDITIONING 13.30
Squat Clean Complex
5 Sets, OT3:00:
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans
“Wreck Yourself
For Time:
800m Wreckbag Run
3 Rope Climb, 9 Squat Cleans #61/43
800m Wreckbag Run
4 Rope Climbs, 15 Squat Cleans
800m Wreckbag Run
5 Rope Climbs, 21 Squat Cleans
MOBILITY & WARM UP
Not for Time:
400 mt Run + 1 Round of Strict Cindy
1:00 Row + :30s Walkouts
200 mt Run + :30s Alternating Samson Stretches
1:00 Row + :30s Warrior Squats
SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace
12/9 Calorie Row + 10 Double Unders
6 Kip Swing + 4 Pull Ups + 2 Toes to Bar + 10 sec Handstand Hold
10 Double Unders
9 Wallballs + 6 Alternating DB Snatches + 3 Kb Swing
12/9 Calorie Row
6 Alternating BB Lunges
3 Burpees Box Jump Over
CONDITIONING
“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #25/15
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW
Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.
MOBILITY & WARM UP
EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
Rope Climb – DB Snatch
10/7 Cal Light Row + 4 Chest to Bar
10/7 Cal Moderate Row + 8 Alt DB Snatches
10/7 Cal Hard Row + 1 Rope Climb/4Chest To bar + 4 Alt DB Snatches
2 Round, increase intensity
10/7 Calorie Row + 4 Chest To Bar + 4 Alternating DB Snatches + 3/4 Rope Climb
Rest 1:00
CONDITIONING
“Watch Out For Burns”
7 Rounds For Time
15/12 Calorie Row
12 Chest To Bar
8 Alternating DB Snatch #25/15
Every Round 1 Rope Climb
Read More
MOBILITY & WARM UP
500-350-200 Meter Row
After each set:
15 AB-Mat Sit Ups
10 Superman Hold
5 Dowel Passovers + 5 Dowel OHS
3 Walkout
2 Rounds through, rotating stations every :30s:
Slow Wall Squats
Banded Pull-Aparts
Warrior Squats
Empty bar Deadlifts
Cossack Squats
Rest 1:00
SKILLS & SPECIFIC WARM UP
Deadlift, Kipping
CONDITIONING
“1X12… EQUAL 19.5”
3 Rounds for time
1:00 Row+18 AbMat Sit-Ups
1:00 Airdyne+12 Pull Ups
1:00 Row+18 AbMat Sit-Ups
1:00 Airdyne+12 Deadlifts #102/70
