3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck
12 min AMRAP
10 wallballs 20/12
12 ring rows
8 kB deadlift 70/55
12 min AMRAP
10 wallballs 20/14
8 pull-ups
8 deadlift 155/95
3 Rounds NFT of:
1 min jump rope
20 sec Static Hollow Hold
10+10 Reverse Lunges with plate held at chest level
6+6 single leg RDL (body weight)
8 slow air squats with 2 sec pause on bottom
Mobility:
5+5 scorpion stretch (move quickly)
5+5 reach and pull grass
SPORT
4 rounds
10 squats with plate held infront
8+8 step ups with DB (step up on low box)
LIFE
4 Rounds
Run 400m
12 DB Push Press 30/20
8+8 DB walking lunges 30/20
15 situps
SPORT
4 Rounds
Run 400m
12 BB Push Press 95/65
8+8 Back rack lunges 95/65
15 Situps
500 m row
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10 walking lunges
SPORT
4 Rounds
10 KB Front squats with 2 sec hold at bottom
8 medball cleans
LIFE
10 min AMRAP
5+5 Alternating DB Snatch 35/25
10 Deadlifts 95/65
12 medball situps 20/12
SPORT
10 min AMRAP
5 Power Snatch 95/65
5 OVH Squat 95/65
12 Medball situps 20/14
500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band
Core: 2x
20 hollow body
30 sec plank
SPORT
4 Rounds
10 DB Floor Press
10 pushups
LIFE
16 min EMOM
Even-8 Hanging knee raises + 3 burpees
Odd- 5 Thrusters 65/45
SPORT
16 min EMOM
Even-6 T2B + 3 Burpees
Odd-5 Thrusters 95/65
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)
SPORT
4 Rounds
10 Back Squats to a box (light weight)
8 Wallballs 14/12
record weight of back squat
LIFE
4 Rounds
30 KB Swings 35/25
20 KB lunges 35/25 (hold bell by horns, in front of chest)
6+6 KB Shoulder Press 35/25
400m Run
SPORT
4 Rounds
30 KB Swings 55/35
20 KB Lunges 55/35 (front position, hold horns)
6+6 KB Shoulder Press 55/35
400m Run
500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups
SPORT
5 ROUNDS
10 KB Deadlift (challenge yourself)
15+15 Banded ADDuctor (hold for 2 sec before releasing)
LIFE
12 min AMRAP
10 DB Power Clean 30/20
10 jumping pullups
100 single unders
SPORT
12 min AMRAP
8 power cleans 105/75
3 Bar Muscle Ups
35 Double Unders
3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck
SPORT
4 rounds
10+10 seated DB single arm shoulder press
20 banded face pulls
LIFE
2.4.6.8.10.8.6.4.2
Back Squat 67/55 *from the rack
Dips on 2 boxes
Mountain climbers (each side)
The above weight is a suggestion. Choose a weight that will allow you to move through the squats quickly but not easily.
SPORT
2.4.6.8.10.8.6.4.2
Back Squat 105/75 *from the floor
Ring Dips
Mountain Climbers (each side)
The above weight is a suggestion. Choose a weight that will allow you to move through the squats quickly but not easily.
500M Row
10+10 single leg floor touch
10 bird dog
10 air squats
10 down dog/ Up dog
10 Sit Ups
30 sec bar hang
10 Kipping Swings
30 min EMOM
Minute 1- 8-10-wallball 20/14
Minute 2- 6 burpee toes to bar
Minute 3- 20-30 kb swing 55/35
score is total reps for the 30 min.
2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10 supermans
10 air squats
10+10 banded side walks
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
SPORT
For Time
21-15-9-6-3
Power Snatch 105/75
Box jumps 24/20
Deadlift 185/135
HSPU
Begin each round with a 50 meter farmer carry 70/55
LIFE
21.15.9.6.3
Hang Power Snatch 65/45
Box Jumps 20/12
Deadlift 95/65
DB Push Press 30/20
Begin each round with a 50 meter dumbbell carry 50/30
can scale with max single unders.
500 m row
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10 walking lunges
SPORT
5 Rounds
6 KB Front Squats
10 Walking lunges with plate overhead 25/10
SPORT
4 Rounds
8 Floor (bench) Press 95/65
10 Windshield wipers 95/65 (touch each side for one rep)
400m Run
LIFE
4 Rounds
10 Floor DB Press 30/20
15 long levers (lie on back and hold onto pole, bring feet up to touch pole then back down to floor)
400m Run
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