3 ROUNDS (7 MINUTE CAP)
100m Run → 100m Run → 100m Run
10 Scap Push-ups → 10 T-Push-ups → 10 Divebomb Push-ups
10 DB Hammer Curls → 10 High Pulls → 10 Curl to Press
6-4-2-6-4-2
Bench Press*
*Increase weight every round. Keep weight moderate.
AMRAP x 10 MINUTES
10 Up-Downs
10 Slam Balls (20/10)
200m Run
No Additional Conditioning. Hit Full GPP with 75% effort.
2 ROUNDS Increasing Effort on Bike in Round 2…
1:30 Bike
14 Step Back Lunges
7 Bent Over Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats (focus on powerful, not high jump)
7 Barbell Good Morning
Then into a more specific barbell warm-up…
2 ROUNDS
5 Slow Deadlifts (pausing at mid-thigh)
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
5×3
Power Clean*
*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
2 ROUNDS…
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
https://youtu.be/VBiRtJbgRKg
10 DB Bent Over Rows
10 DB Death March
https://youtu.be/NMIx-S_8VEY
AMRAP x 20 MINUTES
400m Row*
15 Burpees
10 Strict Pull-ups
*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.
FOR RECOVERY*
3:00 Lat Rolling or stretching
3:00 Pec Stretching
3:00 Hamstring Stretching
*Each exercise is 1:30 on one side and 1:30 on opposite.
Optional Work:
2 Rounds of:
2:00 Strict HSPU
2:00 Rest
Don’t go to failure, work at about 75% pace.
3 ROUNDS…
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
https://youtu.be/VBiRtJbgRKg
10 DB Bent Over Rows
10 DB Death March
https://youtu.be/NMIx-S_8VEY
AMRAP x 20 MINUTES
400m Row*
15 Up-Downs
10 Strict Pull-ups
*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.
FOR RECOVERY*
3:00 Lat Rolling or stretching
3:00 Pec Stretching
3:00 Hamstring Stretching
*Each exercise is 1:30 on one side and 1:30 on opposite.
Optional Work:
2 Rounds of:
2:00 Strict HSPU
2:00 Rest
Don’t go to failure, work at about 75% pace.
2 ROUNDS
20 Jumping Jacks (try to clap overhead and behind the back)
5 Jumping ¼ Squats
10 Glute Bridge-Ups
5 Jumping ½ Squats
5 Up-Downs
AMRAP x 12 MINUTES
10 DB Deadlifts
15 Sit-Ups
10 DB Hang Power Cleans
15 Up-Downs
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
2:00 Max Cal Bike
1:00 Max Push-ups
STATION 2
2:00 Max Cal Bike
1:00 Max Box Jumps
STATION 3
2:00 Max Cal Bike
1:00 Max Double Unders
EMOM x 6 MINUTES
MIN 1 – 12/10 Cal Row
MIN 2 – 10 Air Squats + Max Plank Hold
then…
1 ROUND
10 Groiners
10 Boot Strap Stretches
10 BB Good Morning
-into-
1 ROUND
6 BB Kang Squats
6 BB or BW Cossask Squats
6 Tempo Back Squats (21X1)
EMOM x 10 MINUTES
4 Back Squats*
*Increase weight every other round. Keep weight moderate.
FOR TIME
750m Row
10 Thrusters (95/65)
500m Row
20 Thrusters
250m Row
30 Thrusters
No Additional Conditioning. Hit Full GPP with hard effort.
3-4 ROUNDS…
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
10 DB Bent Over Rows
10 DB Death March
AMRAP x 20 MINUTES
400m Row*
15 Up-Downs
10 Strict Pull-ups
*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.
FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell
*Each exercise is 1:30 on one side and 1:30 on opposite.
FOR QUALITY
3 SETS
2:00 Max Strict HSPU
-Rest 2:00 b/t Sets-
*Do not go to absolute failure. Hit quality reps and to standard. Move at a 75% controlled pace.
GENERAL WARM-UP…
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep) https://youtu.be/ZIbpWbE24kM
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike
After the GWU, get into the Specific Warm-Up for the Front Squat.
3 ROUNDS…
3 Front Rack Stretch w/ PVC
https://youtu.be/a5nBPPyg2oQ
3 Wall Squats (32×1)
https://youtu.be/eXH_5jgqCVc
Build to heavy front squat + 2 back squats.
FOR TIME
20 Goblet Squats
40 Sit-ups
40 Plate OH Step-Back Lunges
15 Goblet Squats
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Goblet Squats
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Goblet Squats
**For the Plate OH Lunges, Plate must be held OH at extension.
RX – 53/35 goblet, 15/10 plate
RX+ – 70/53 goblet, 25/15 plate
-16:00 Time Cap-
Optional Competitors Work
2 Rounds of
2:00 Muscle Ups
2:00 Rest
This should not be a max effort. Work on perfect technique at about 75% pace.
GENERAL WARM-UP…
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep) https://youtu.be/ZIbpWbE24kM
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike
After the GWU, get into the Specific Warm-Up for the 10RM Front Squat.
3 ROUNDS…
3 Front Rack Stretch w/ PVC
https://youtu.be/a5nBPPyg2oQ
3 Wall Squats (32×1)
https://youtu.be/eXH_5jgqCVc
ON A 12:00 RUNNING CLOCK…
Establish 10RM Front Squat*
*Max 2 attempts at 10RM
Take plenty of time between sets. Use safe weight.
FOR TIME
20 Goblet Squats
40 Sit-ups
40 Plate OH Step-Back Lunges
15 Goblet Squats
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Goblet Squats
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Goblet Squats
**For the Plate OH Lunges, Plate must be held OH at extension.
RX – 53/35 goblet, 15/10 plate
RX+ – 70/53 goblet, 25/15 plate
-16:00 Time Cap-