For Time, with a partner:
5000m Row
50 Front Squats 125/85 rx+135/95
60 Box jumps 24/20 rx+30/24
Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.
LIFE
6 Rounds
15 seated banded lat pulldowns (one band tied to pullup bar and sit on ground, pull to chest)
25 KB Swings 55/35
Cash in OR Cash out:
750 m row
* choose to do row before OR after workout.
SPORT
6 Rounds
3 Rope climbs (must touch board above rope)
25 KB Swings 70/55
Cash in OR Cash Out:
30 cal assault bike
*choose to do cal bike before OR after workout.
LIFE
5 Rounds
10 pushups
20 situps
30 air squats
200 run
SPORT
5 Rounds
12 Hand release pushups
12 toes to bar
20 jumping lunges
250 m row
perform today’s strength as a couplet. resting after the DB row.
pick a moderatley heavy weight and stick with it for 4 rounds
pick a dumbbell that is heavy and complete 6 reps each arm
LIFE
12 min AMRAP
10 DB Thrusters 30/20
6 burpees
10 Ring Rows
SPORT
12 min AMRAP
8 Thrusters 95/65
6 burpees
8 pullups
8 min EMOM
2 reps of Shoulder Press @70% followed immediately by 2 reps of push press followed immediately by 2 reps push jerk, all same weight.
LIFE
21.15.9
KB deadlift 70/55
box jump 24/20
*goal is to be sub 12 min.
SPORT
21.15.9
Deadlift
Step ups 24/20
Men’s weight 135, 185, 225
Women’s weight 95, 135, 155
* goal is to be sub 12 min.
LIFE
20 min EMOM
Even- 11 wall ball 14/12
Odd- Max Single jump rope
*score is cumulative jump rope
SPORT
20 min EMOM
Even- 13 wall balls 20/14
Odd- Max Double Unders
*score is cumulative double unders
3 Rounds
Max Body weight bench
Max pullups
20 min AMRAP
Teams of 2
200m Run
8 Full cleans (sport 135/95) (life 95/65) (teen 75/55)
10 Toes to Bar (sport t2b) (life hanging knee raises) (teen t2b)
*One member works the other runs. When the teammate gets back from the run, switch and they will continue where teammate 1 left off. Continue this pattern until the clock runs out.
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10 walking lunges
*Pause at the bottom of the front squat for 3 cts. then press out. Rest 1-1:30 between sets
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge
Core: 3x
40 sec plank
rest 20 sec
Seated on the ground strict shoulder press from in front
*Can be done with barbell or Dumbbell. Remember to keep belly button in and chest up.
*Supinated grip. Start with weight on the ground. Return to floor each time. maintain tension in back.
*Alternate movements. ex. press then row then press, etc.
LIFE
4 Rounds
200m Run
15 jumping pullups
20 russian twists with 10# plate
15 air squats to medball
SPORT
4 Rounds
250m row
10 strict Pullups
15 medball situps 20/14
10 Back squats 135/95
Run 400m
10 pvc pullovers
10 presses with bar or pvc behind the neck in snatch grip
10 overhead squats
10 snatch balance
10 snatch pulls
10 high pulls
10 muscle snatch
10 power snatch
10 full snatch
stretch
Getting Heavier
*This is more about being quick under the bar, and less about how much weight you can lift. Be impressive with speed.
LIFE
12 min AMRAP
60 Single unders
20 Alternating Single Arm KB Swing 35/25
100m SA DB Carry Overhead (db held over head 25/15
SPORT
12 min AMRAP
20 Double Unders
20 Alternating Single Arm KB Swing 55/35
10 Walking lunges with Single Dumbbell over head (one arm) 40/25
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