2 Rounds Not For Time:
5-10 ring dips or ring dip progressions [Rx+ Muscle Ups or Muscle Up Progressions]
10-20 GHD Sit Ups
2 Turkish Get Ups (1 per side)
3 Rounds For Time:
30 Wall Balls
20 Push Ups [Rx+ HSPU]
10 Deadlifts @ 65% of 1RM.
Note deadlift weight in comments.
20 minute AMRAP
Row 200 meters
Run 200 meters
50 foot burpee long jump (25′ x2)
50 foot walking lunge (25′ x 2)
200 meter farmer carry
—-
Scaled – 26/35 KBs
RX – 53/35 KBs
RX+ 70/53, finish each round with 180/100# sled push, 50 yards.
Lunge & farmers carry with one KB.
For lunge and burpees, use 25′ out and back. Last burpee and lunge MUST end over tape line in each direction. Any failure to meet distance will result in a return to the start.
Burpee starts with a drop behind tape line and finishes with a long jump forward. Forward progress is only made by placing hands by feet, kicking back and then jumping forward. Athletes MAY NOT ‘fall forward’ from a standing position. Any reach further than the feet will result in a return to the start.
Score total rounds plus extra meters/feet/reps. Only count completed portions.
Example – 4 rounds plus row, run, burpees = 4 + 450
GET DOWN!
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Scaled – DBs or empty bar, NFT
Masters – 75/53
RX = 95/63
RX+ = 135/93
RX ++ = 155/105
THIS IS VERY IMPORTANT –
DO NOT DO THIS WORKOUT FOR TIME
-unless –
YOU CAN DO THESE MOVEMENTS WITH PERFECT FORM!
If you are still working on form, go slow and make sure each rep is great.
If you do this workout with light weight and perfect form, then (and only then) should you move up in weight.
—
You should be able to complete 12-9-6 at least one cycle unbroken with your chosen weight.
Elite times for this are in the 5 minute range.
Today there is a 12 minute time limit.
Be safe.
Coaches – you are the final authority on what weight each person should choose. It is NOT up to the athlete, it IS up to the coach.
OK OK OK FOR THE LADIES (N Dudes too)
https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP
Percentages of front squat max.
3 Rounds for total time ;
15 Single Arm Thrusters, right arm
15 Second L-Hang
15 Single Arm Thrusters, left arm
15 Second L-Hang
Run 400 meters
Rest 1 minute
Rx = 40/25 lb db (or KB)
Rx+ = 50/35 lb db (or KB)
Alternating EMOM with 1 or 2 rope climbs
PLAYLIST: https://open.spotify.com/playlist/1LI9612Xucij7cAZ37Ojht
3 Rounds for total time ;
15 Single Arm Thrusters, right arm
15 Second L-Hang
15 Single Arm Thrusters, left arm
15 Second L-Hang
Run 400 meters
Rest 1 minute
RX – 40/25, 15 second hang, feet above hips, knees straight.
RX+ 50/35 15 second hang, feet above hips, knees straight.
Masters – 30/20 10 second hang, feet above hips, knees straight.
Scaled – Lighter DB or Air thrusters, 10 second hang, knees bent and above hips.
—-
Each round should be around 4 minutes accounting for 30 seconds for each thruster set, 30 seconds to accumulate hang time and 2 minutes for each run.
Runs should be paced aggressively.
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
OR
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Three rounds for time of:
10 Clean and Jerks, 135/95
400m Run
for time:
400m run
21 thrusters 95/63
21 pull-ups
400m run
15 thrusters
15 pull-ups
400m run
9 thrusters
9 pull-ups
5 Rounds of:
30 Second high plank hold [Rx+ 20 ft handstand walk]
7 Pull Ups
-Rest 5 Minutes-
4 Rounds of:
200 m Run
50 Double Unders
20 Straight Leg Medball Sit Ups (20/14)
-Rest 5 Minutes-
3 Rounds of:
21 Calorie Row
15 Burpees
9 Ring Dips [Rx+ 5 Ring MU]
Score is time at end of everything. 40 Minute Time Cap for whole thing (including rests).