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- 15-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
LIFE
21.15.9.6.3
Hang Power Snatch 65/45
Box Jumps 20/16
DB Push Press 30/20
Begin each round with a 50 meter dumbbell carry 50/30
SPORT
For Time
21-15-9-6-3
Power Snatch 105/75
Box jumps 24/20
HSPU
Begin each round with a 50 meter farmer carry 70/55
can scale with max single unders.
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
getting heavier, but maintaining a strong vertical position. No shrug on the top. Perfect time to practice hook grip.
pronated grip. Do one set after each set of snatch deadlift. Staying moderately heavy. Working the back here.
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
3 min jog
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
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
SPORT
4 Rounds
8 Floor Bench 95/65 rx+115/75
10 windshield wipers 95/65 (touch each side for 1 rep)
400m Run
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
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
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)
LIFE
15 min AMRAP
200m Run
10 DB Power Clean 30/20
8 Burpees
15 KB Deadlift 70/55
SPORT
15 min AMRAP
200m Run
8 Power Clean 95/65
8 Burpees
12 Deadlifts 95/65
3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks
8+8 reverse lunge
30 sec pigeon stretch
30 sec scorpion stretch
SPORT
4 rounds
8 back squat with only a bar to a low box
12 walking lunges
LIFE
4 Rounds for time
8 dips
120 single jump rope
10 KB head cutters 35/25
*can substitue kb headcutters for db thrusters
SPORT
4 Rounds for time
10 ring dips
50 Double Unders
10 KB headcutters 55/35
30-Minute PARTNER AMRAP of:
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100m Sprint
Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)
In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.
To learn more about Scooter click here
25 jacks
10+10 standing toy soldier
10+10 lunge and rotate
10 air squats
20 jump line
10 inchworm
10 pushups
Mobility
10 pvc pullovers in a modified sqaut
10+10 banded side walks
10+10 banded external rotation (shoulders)
30 sec couch stretch
LIFE
4 Rounds
15 KB RDL 70/50
8 Plate Burpees* 45/25#
5+5 alternating DB Snatch 30/20
*plate raises overhead to complete burpee
SPORT
4 Rounds
10 Deadlift 185/125
10 Burpee over bar
5+5 alternating DB snatch 50/30
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
based off your 1RM. Low butt set, shrug onto toes at the top. Return to floor without dropping.
LIFE
20 min AMRAP
500m Row
12 Ring Rows
15 Wallballs 20/12
40m farmer carry 50/30 (each hand)
SPORT
20min AMRAP
500m Row
10 pullups
15 wallballs 20/14
40m Farmer Carry RX-50/30 RX+ 70/50 (each hand)
4x1500m / 2 min easy
row four 1500 m pieces. Row for two minutes at light pressure between each 1500.
button sequence
PM3/PM4:BDCDBAAAAABBE
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