AMRAP x 5
5 Push Up to Down Dog
5 DB Strict Press
5 DB Front Squats
5 DB Bent Over Row
15 Single Unders → Double Unders
AMRAP x 15 MINUTES
4 DB Thrusters
8 Ring Rows
12 V-Ups
16 Double-Unders
Hip + Knee + Floor
2RFT:
10 Devils Press (50/35)
50FT OH Walking Lunge
20 Push Press
50FT OH Walking Lunge
(Rx 1DB) [Rx+ 2DBs]
Partner 1500m Row!
Switch partners working every 150m.
2 Rounds:
5 Ring Rows or Strict Pull Ups
10 Push Ups
15 Squats
IN TEAMS OF 2…
FOR TIME*
100 Goblet Squats
50 Burpees
100 KB Swings
50 Burpees
*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.
Pick a weight that you can do 10 reps but not 20 for both goblet squat and swings
2 SETS
1:00 Scorpion Stretch (L)
1:00 Scorpion Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose
No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.
Partner 1000m Row! Switch partners working ever 150m.
Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches…
2 ROUNDS
P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press
P2: Spider Lunges, Push-Up to Pike
into…
2 ROUNDS
P1: 5 Snatch Grip RDL + 5 Hang Muscle Snatch + 5 BTN Snatch Grip Push Press
P2: Bootstraps, Inch Worms
IN TEAMS OF 2…
FOR TIME*
60 Front Squats (135/95)|(95/65)
50 Clean & Jerk
40 Power Snatch
30 Clusters**
*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.
**Cluster is Squat Clean directly into OH.
2 SETS
1:00 Scorpion Stretch (L)
1:00 Scorpion Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose
ON A 25:00 RUNNING CLOCK…
Hike, Run, Bike or Swim*
*Get outside of the gym today and use this time to decompress. Next week, we will restart a full training schedule.
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
15 DB Thrusters
100m Run
STATION 2
AMRAP
15 Plate Ground to OH
100m Run
STATION 3
AMRAP
15 Up-Downs
100m Run
2 ROUNDS
150m Row
5 DBL KB Sumo Deadlift
3/3 Single Arm KB Russian Swings → 6 DBL KB Russian Swings
:15/:15 Single Arm KB Front Rack Hold → :30 DBL KB Front Rack Hold
IN TEAMS OF 2 …
“TAILPIPE”
6 ROUNDS FOR TIME
P1 – 250m Row
P2 – DBL KB Front Rack Hold
-18:00 Hard Cap-
3 Rounds of Increasing Weight:
Row 250 meters
6 Push Press
6 Front Squats
6 Up Downs
3 Rope Butt-to-Floors
21 – 15 – 9
Front Squat (135/93) (from ground)
Bar Facing Burpee
Right into
15 – 12 – 9
Pull Ups
2x Butterfly Sit Ups
Right into
12 – 9 – 6
Shoulder to Overhead (135/93)
3 – 2 – 1 Rope Climbs
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max DB Sumo DL
STATION 2
Max DB Hang Power Clean
STATION 3
Max DB Stirct Press
STATION 4
Max Distance Row
4 ROUNDS
100m Run
8 Plate Ground to Overhead (:02 pause OH)
:20 Plank Hold
8 Glute Bridge-Ups (:02 pause at top)
:20 Hollow Rock
3 Strict Pull-ups
Pre-Workout (after teaching portion)
1 “MOCK” ROUND…
100m Run
8 KB Swings
4 Pull-ups
100m Run
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
5 SETS
10 Strict Toes 2 Bar or Strict Knee Raise
-Rest as Needed b/t Sets-
No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.
4 ROUNDS
100m Run
8 Plate Ground to Overhead (:02 pause OH)
:20 Plank Hold
8 Glute Bridge-Ups (:02 pause at top)
:20 Hollow Rock
3 Strict Pull-ups
Pre-Workout (after teaching portion)
1 “MOCK” ROUND…
100m Run
8 KB Swings
4 Pull-ups
100m Run
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
5 SETS
10 Strict Toes 2 Bar or Strict Knee Raise
-Rest as Needed b/t Sets-
FOR RECOVERY
15:00 Stretch & Mobilize as Needed