3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
10 Box Jumps
12 V-Ups
STATION 2
EMOM
15 Burpees
STATION 3
AMRAP
10 Box Jumps
12 DB Push Press
STATION 4
EMOM
15 KB Swing
EMOM x 10 MINS
Odd- :30 Row (increasing effort every round)
Even- :45 of Movement!
1st round= Alt Groiners
2nd round= KB DL
3rd round= RKBS
4th round= KB Upright Row
5th round= Plank Shoulder Taps
EMOM x 25 MINUTES
MIN 1 – 12/10 Cal Row
MIN 2 – 20 Alt. V-Ups
MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35)
MIN 4 – 20 KB Goblet Step-Back Lunges
MIN 5 – :45 Max KB Plank Touches*
*KB placed arm’s distance in front of plank hold, alternate arms each touch.
(No Measure)
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
3 ROUNDS:
8 THRUSTERS (95/63)(RX+ 40/25 DB)
33 DOUBLE UNDERS
4 ROUNDS:
5 THRUSTERS (95/63)(RX+ 40/25 DB)
5 BAR FACING BURPEES (RX+ 3/2 MUSCLE UPS)
5 ROUNDS:
3 THRUSTERS (95/63)(RX+ 40/25 DB)
10 SIT UPS (RX+ BURPEES)
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
AMRAP x 5 MINUTES
2 Ring Rows
4 Push Ups
6 Alt. Lunges w/ Twist
8 Step Ups
From here, go into your teaching session that highlights the different scaling options for today’s strength/workout.
EMOM x 9 MINUTES
MIN 1 – 5 Strict Pull-ups or Elevated Ring Rows
MIN 2 – 5 DB Push-ups or Hand Release Push-ups
MIN 3 – 5 DB Tempo Goblet Squat (22X2)
(No Measure)
AMRAP x 15 MINUTES
3 Strict Pull-ups
5 DB Deficit Push-ups
7 Box Jumps (20)*
*20″ for all athletes
(Score is Rounds + Reps)
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
AMRAP x 7 MIN
10 KB Sumo Deadlift
:20 Hollow Hold
10 KB Goblet Squat
:20 Arm Haulers
5/5 Single Leg RDL (no weight)
AMRAP x 10 MINUTES
8 Alt. V-Ups
12 Russian KBS
(Score is Rounds + Reps)
“TABATA”
8 ROUNDS :20 ON / :10 OFF*
MVMT 1 – Banded Good Mornings
MVMT 2 – KB Side Bends**
*Alternate movements for total of 8 rounds
**Switch sides every other round
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
2 ROUNDS…
10 Lunges
5 Push-Up to Pike
10 Groiners
2 ROUNDS…
10 Up-Downs
10 Jumping Squats
20 Shoulder Taps
IN TEAMS OF 2…
FOR TIME*
120 Thrusters (135/95)|(95/65)
120 Up-Downs
*P1 works while P2 rests. Reps can be broken up and completed in any order.
(Score is Time)
FOR RECOVERY
3:00 Slow Bike, Row or Walk
3:00 Foam Rolling Quads
3:00 Foam Rolling Upper Back
(No Measure)
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
10 Cal Bike
STATION 2
EMOM
25 Double Unders + 10 DB Deadlift
STATION 3
AMRAP
5 Renegade Rows
10 DB Ground to Overhead
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
EMOM x 25 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – 20 Alt. V-Ups
MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35)
MIN 4 – 20 KB Goblet Step-Back Lunges
MIN 5 – :45 Max KB Plank Touches*
*KB placed arm’s distance in front of plank hold, alternate arms each touch.
(No Measure)
2 ROUNDS…
10 Lunges
5 Push-Up to Pike
10 Groiners
2 ROUNDS…
10 Up-Downs
10 Jumping Squats
20 Shoulder Taps
IN TEAMS OF 2…
FOR TIME*
120 Thrusters (135/95)|(95/65)
120 Up-Downs
*P1 works while P2 rests. Reps can be broken up and completed in any order.
(Score is Time)
FOR RECOVERY
3:00 Slow Bike, Row or Walk
3:00 Foam Rolling Quads
3:00 Foam Rolling Upper Back
(No Measure)
ON A 15:00 RUNNING CLOCK…
Practice Bar Muscle-Up Skill*
*Goal for today’s session is to practice without any other additional work. Work on quality sets or connecting reps. Keep the volume manageable and the quality of movement high. For those with great BMU skill…
5:00 Max Meters Row
5:00 Max BMU
5:00 Max Meter Row
(No Measure)
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
In 30 minutes, complete as many rounds and reps as possible of:
500 m row
10 strict L-sit pull ups
10 kipping pull ups
10 deadlifts 95/63
10 hang power cleans
10 front squats
50 double unders
2 rope climbs, 15′
Modify barbell to KB deadlift, swing & goblet squat at a challenging weight
RX+=135/83