3X10 PVC PRONED PASS THROUGH + 30s SAMSON STRETCH/SIDE
5 MINS SNATCH BALANCE PRACTICE
-5X3 SNATCH BALANCE (DRILL FORM), REST 2 MINS
4 RFT
-10 POWER SNATCH 95/65LBS
-10 PULL UPS
-10 JUMP OVERS 24"/20"
**RX+ (115/75LBS, C2B PULL UPS, 30"/24" BOX)
Read More10 MINS EASY
-200M/150M ROW
-8 DOWN DOG WALKS
- 5 BROAD JUMPS
3X800M RUN FOR TIME
REST 3 MINS
5 MINS EASY ON MACHINE
Read More3X 10 WEIGHTED LATERAL RAISES + 10 WEIGHTED FRONT RAISES 5/2.5LBS
REST 30s
A) 4X10 DB SEATED ARNOLD PRESS @ 3111 TEMPO/ARM, REST 1 MIN
B) 4X12 STRICT KNEES TO ELBOWS, REST 1 MIN
9 MIN AMRAP
-10 ALT. DB SNATCH 50/35LBS
-8 SINGLE ARM OVERHEAD SQUAT 50/30LBS
-6 DB FACING BURPEE OVERS
**RX+ (75/50LBS DB)
Read More3X 10 BANDED LATERAL SQ WALK/SIDE + 30s COUCH STRETCH/SIDE
15 MINS TO FIND 1RM BACK SQ
3 RFT
-20 KB SWINGS 53/35LBS
-30 DOUBLE UNDERS
-400M RUN
**RX+ (70/53LBS KB, 50 DOUBLE UNDERS)
Read More3 RDS EASY
-50 FT BEAR CRAWL
-12 SUPERMAN BACK EXT.
-20 AIR SQUATS
4 SETS
-10 CAL BIKE
-200M RUN
- 30 BOX STEP UPS 20"/18"
-40 SINGLE UNDER
REST 90s
5-8 MINS STRETCHING (COUCH/ PIGEON)
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3X200M RUN + 10 MED BALL CLEAN SQ 20/14LBS
18 MIN CLOCK
REPS 20-30-40-50-60.... ETC..
-WALL BALLS 20/14LBS
REPS 20 (EVERY RD INCREASE WEIGHT 20/10LBS
-POWER CLEAN 95/65LBS
Read More3X 10 BAND PULL APART + 30s ADDUCTOR STRETCH/SIDE
5X5 PUSH PRESS, REST 2 MINS
16 MIN EMOM FOR MAX CALS
-1 MIN ROW SPRINT
-1 MIN REST
-1 MIN ASSAULT BIKE SPRINT
-1 MIN REST
Read More4 RDS EASY
-30s BIKE/ROW
- 6 BURPEE BROAD JUMPS
6 SETS
-200M JOG + 400M SPRINT
REST 90s
-400M WALK
Read More6 MINS EASY
-6 DOWN DOG WALKS
- 12 WALKING LUNGES
-30 SINGLE UNDERS
FOR TIME
-800M RUN
- 30 DEADLIFT 135/95LBS
- 600M RUN
-20 DEADLIFT
-400M RUN
-10 DEADLIFT
3X40 RING MOUNTAIN CLIMBERS (FEET IN RINGS) + 30s HOLLOW BODY ROCK HOLD
REST 2 MINS
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3X 10 SCAPULAR PUSH UPS + 15 PVC GOOD MORNING
A) 4X8-10 RING DIPS, REST 1 MIN
B) 10 WEIGHTED HIP EXT. W/ 3s PAUSE AT EXT., REST 1 MIN
10 MIN AMRAP
-10 BOX JUMP OVERS 24"/20"
-8 POWER SNATCH 95/65LBS
-6 BURPEES OVER BAR
**RX+ (30"/24" BOX, 115/75LBS, BAR FACING BURPEES)
Read More3X 10 BULGARIAN SPLIT SQ + 30s PIGEON STRETCH/SIDE
4X8 BACK SQUAT @ 75%, REST 3 MINS
3 RFT
-20 KB SWINGS 53/35LBS
- 15 KNEES TO ELBOWS
-400M RUN
**RX+ (70/53LBS KB, T2B)
Read More3X200M RUN + 50FT BEAR CRAWL
AMRAPS: 3 MINS (REST 1 MIN) 5 MINS (REST 1 MIN) 7 MINS
-40 WALL BALLS 20/14LBS
-30 BURPEE BOX JUMPS 24"/20"
-20 STOH 135/95LBS
Read More3X 10 BANDED MONSTER WALK (FORWARD/BACKWARD) + 30s SUPINE TWIST STRETCH/SIDE (LAYING DOWN)
A) 4X8 DB SINGLE LEG CROSSBODY RDL/LEG, REST 1 MIN
B) 4X12 DBL KB FRONT RACK SQ, REST 1 MIN
12 MIN AMRAP
-20 ALT. SINGLE ARM DB OVERHEAD LUNGE 50/35LBS (10R/10L)
-200M RUN
-3 WALL WALKS
Read More8 MINS EASY
-30 SINGLE UNDERS
-6 DOWN DOG WALKS
-14 WALKING LUNGES
4X 210s ON, 90s OFF
-400M RUN
-MAX CAL ROW
-600M WALK
Read More3X 10 WEIGHTED ER PRESS 5/2.5LBS + 30s COUCH STRETCH/SIDE
*5 MINS SPLIT JERK DRILL *
5X2 SPLIT JERK SINGLES, REST 2 MINS
FOR TIME
-400M RUN
-20 CLEAN AND JERK 135/95LBS
-400M RUN
**RX+ (155/105LBS)
Read More3 RDS EASY
-200M/150 M ROW
-8 DOWN DOG WALKS
6 SETS
-12/9 CAL BIKE
-100M OVERHEAD PLATE CARRY 35/25LBS (50M DOWN/BACK)
-200M RUN
REST 90s
-400M WALK
Read More3X 10 BANDED LAT PULL DOWNS + 15 PVC GOOD MORNINGS
A) 5X4-6 STRICT PULL UPS (WEIGHTED OPTIONAL), REST 1 MIN
B) 5X8 DB WEIGHTED WINDMILL/SIDE, REST 1 MIN
8 MIN AMRAP
- 5 DEADLIFTS 225/160LBS
-30 DOUBLE UNDERS
**RX+ (275/195LBS, 50 DU)
Read More3X 10 PVC PRONE PASS THROUGH + 30s PIGEON STRETCH/SIDE
4X3 OHS, REST 2 MINS
15-12-9 REPS FOR TIME
-THRUSTERS 95/65LBS
-TOES TO BAR
-BURPEE BOX JUMP 24"/20"
**RX+ (115/75BS, GHD SIT UPS, 30"/24")
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