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.
500 m row
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
15 air squats to medball
SPORT
4 Rounds
250m row
10 strict Pullups
15 medball situps 20/14
10 Back squats 105/75
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
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups
LIFE
3 rounds for time (3 separate time scores):
500m row SPRINT
30 walking lunges
Rest 2 min (score is 3 separate times)
SPORT
3 Rounds for time (3 separate time scores)
30 Cal Assault bike SPRINT
30 foot Hand Stand walk (5 stall mats long)
Rest 2 min
500 m row
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10 walking lunges
LIFE
10.8.6.4.2
DB Thrusters 30/20
Burpee Box Jump 20/16
SPORT
10.8.6.4.2
Power Clean + Push Press 125/85
Burpee Box Jump 24/20
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
For Time:
“Team TJ”
10 Bench presses, 185/135
10 Strict pullups
Max Thrusters, 95/65 RX+135/95
Repeat triplet until you have completed 100 thrusters.
500m row
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing glute kickback
10 supermans
stretch
For time:
Run 200m then:
15-12-9 of –
Deadlift (m:185lb,w:125lb)
Med Ball Ab-Mat Sit-ups (m20lb,w:14lb)
Run 200m
5 rounds of –
5 Pull-ups
10 Push-ups
15 Squats
Then:
Run 200m
Max Toes to Bar in 2 min
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
Alternate the movements for 4 rounds
LIFE
21.15.9
box jump over 20/16″
Power Snatch 65/45
SPORT
21.15.19
Box Jump Over 24/20
Power Snatch 95/65
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