3X6 DB SINGLE ARM DEATH MARCH/SIDE + 30s SEATED SUPINE TWIST STRETCH/SIDE
8, 6, 4, 2 REPS
DEADLIFT (INCREASE TO CHALLENGING WEIGHT AS REPS DECREASE), REST 2-3 MINS
3 RDS FOR TIME
-10 SUMO DLHP 95/65
-10 HANG PWR CLEAN AND JERK 95/65
-10 BURPEES OVER BAR
**RX+ (115/75LBS)
Read More3X10 STRAIGHT ARM PULL UPS + 20 GLUTE BRIDGE MARCHES
10 MINS (KIPPING/BUTTERFLY DRILLS FOR T2B & PULL UPS)
12 MIN CLOCK
-30/24 CAL ASSAULT BIKE
-40/32 CAL ROW
THEN AMRAP
-15 WALL BALLS 20/14 LBS
-30 DOUBLE UNDERS
Read More3X 20 SUPERMAN BACK EXT. + 30s PVC BENCH LAT STRETCH
4X12 ALT. FRONT RACK BARBELL BOX STEP UPS 12-20", REST 3 MINS (CHALLENGING WEIGHT ACROSS)
15-12-9-12-15 REPS FOR TIME
-KB SWINGS 53/35LBS
- BURPEES TO 6" TARGET
-200M RUN
**RX+ (70/53LBS)
Read More3X200M RUN + 2 WALL WALKS + 4 DOWN DOG WALKS
20 MIN AMRAP
-50 WALL BALLS 20/14 LBS
-50 BOX JUMP OVERS 24"/20"
-50 PULL UPS
Read More3X 10 WEIGHTED ER PRESS 5/2.5LBS + 30s PIKE STRETCH
A) 5X6 DB WEIGHTED WINDMILL/SIDE (CHALLENGING WEIGHT), REST 1 MIN
B) 5X8 HALF KNEELING SINGLE ARM DB PRESS/ARM, REST 1 MIN
12 MIN CLOCK
2 RDS - 6 POWER SNATCH 95/65LBS + 6 BURPEES OVER BAR
REST 30s
(GOAL IS HOW MANY RDS CAN YOU COMPLETE W/ REST)
Read More6 MINS EASY
-20 ALT. ARM/LEG QUADRUPED EXT.
-10 BENT KNEE SIT UPS
-10 BANDED MONSTER WALK (FORWARD/BACKWARD)
8 SETS
-100M D-BALL CARRY 50/20 LBS
-6 POINT LINERS
-100M D-BALL CARRY 50/20 LBS
REST 1 MIN
5-8 MINS STRETCHING (BOX STRETCH, PIKE STRETCH)
Read More3 SETS
10 PVC PASS THROUGH + 10 PVC OHS
5 MINS SNATCH BALANCE DRILLS/PRACTICE
-7X3 SNATCH BALANCE, REST 2 MINS
6 RFT
-200M RUN
-12 PULL UPS
-12 HANG DB SNATCH (6R/6L) 50/35LBS
Read More4 RDS EASY
-50FT BEAR CRAWL
-10 D-BALL SLAMS 20/10 LBS
10 SETS
-200M RUN
-10 BURPEES
REST 30s
5 MINS EASY ON MACHINE
Read More3X 10 SCAPULAR PUSH UPS + 30s PIGEON STRETCH/SIDE
A) 4X10 WEIGHTED HIP EXT., REST 1 MIN
B) 4X8-10 RING PUSH UPS, REST 1 MIN
FOR TIME
- 800M RUN
-30 HANG SQUAT CLEANS 115/75 LBS
-800M RUN
**RX+ (135/95LBS)
Read More3X10 BARBELL GOOD MORNINGS + 15 HOLLOW ROCKS
6X6 BACK RACK REVERSE LUNGES 3R/3L, REST 2 MINS
10 MIN AMRAP
-25 KB SWINGS 53/35 LBS
-10 T2B
-8 KB FACING BURPEES
**RX+ (70/53LBS, GHD SIT UPS)
Read More3 RDS EASY
-30 SINGLE JUMPS
-20 AIR SQUATS
-10 PUSH UPS
25 MIN EMOM
MIN 1: MAX METERS ROW
MIN 2: 30s BICYCLE CRUNCHES
MIN 3: MAX CALS BIKE
MIN 4: 30s SUPERMAN BACK EXT.
MIN 5: REST
5-8 MINS STRETCHING (SEAL POSE, BENCH STRETCH)
Read More4X10 DB DEATH MARCH 25/20LBS + 10 MED BALL CLEAN SQ 20/14LBS
-20 DEADLIFTS 135/95 LBS
-10 BAR FACING BURPEES
-200 DOUBLE UNDERS
(INCREASE WEIGHT EACH RD: 155/105, 185/130, 225/160, 275/195)
Read More3X8 DB WEIGHTED WINDMILL/SIDE + 30s SEATED SUPINE TWIST STRETCH/SIDE
5X30 RING MOUNTAIN CLIMBERS (FEET IN RINGS) + 30-45s RING HOLLOW BODY HOLD
REST 2 MINS
10 MIN AMRAP
-10 DB SINGLE ARM OVERHEAD LUNGE 50/35LBS (5R/5L)
-10 DB WEIGHTED BOX STEP UPS 24"/20" 50/35 LBS
-10 HAND RELEASE PUSH UPS
Read More3 RDS EASY
-10 SQUAT JUMPS
-6 DOWN DOGS
-10 HOLLOW BODY ROCKS
10 SETS
-20s MAX CAL ASSAULT BIKE SPRINT
-REST 130s
5-8 MIN STRETCHING (COUCH STRETCH/ PIKE STRETCH)
Read More
SNATCH BARBELL WARM UP
3 SETS - 10 SNATCH DEADLIFT + 8 SNATCH PULL + 6 MUSCLE SNATCH 45/35 LBS
12 MIN EMOM
-2 HANG POWER SNATCH
6 RFT
-20 BENT KNEE SIT UPS
-15 KB SWINGS 53/35 LBS
- 10/8 CAL ROW/BIKE (ALT. BETWEEN RDS)
Read More8 MINS EASY
-150M/100M ROW
-20 WALKING LUNGES
-20 SUPERMAN BACK EXT
16 MIN AMRAP
-50 SINGLE UNDERS
-3X40M SHUTTLE RUN (20M DOWN/BACK)
-10 UP DOWNS
-12 WEIGHTED BOX STEP UPS 20"/18"
5 MINS EASY ON MACHINE
Read More7 MINS DOUBLE UNDERS PRACTICE
A) 4X 6-8 STRICT T2B (SUB - K2E W/ 3s NEGATIVE), REST 1 MIN
B) 4X 8 SEATED SINGLE ARM ARNOLD PRESS W/ 3s NEGATIVE/ARM, REST 1 MIN
14 MIN CLOCK
-1000M/800 M ROW
THEN AMRAP REMAINING TIME
- 20 WALL BALLS 20/14LBS
-10 BURPEE BOX JUMPS 24"/20"
- 40 DOUBLE UNDER
Read More3X 10 BANDED MONSTER WALK (FORWARD/BACKWARD) + 30s FRONT RACK BARBELL MOBILITY
4X10 FRONT SQUATS, REST 3 MINS
2 RFT
-400M RUN
-30 ALT. DB SNATCH 50 /35LBS
-20 DB GOBLET SQ 50/35 LBS
Read More