3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch
For Time:
400m Run
then:
5 Rounds
5 pullups
10 pushups
15 air squats
then:
800m Run
then:
5 Rounds
5 power cleans 135/95
10 box jumps
15 hanging knee raises
then:
400m Run
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
LIFE
12.10.8.6.4.2
Dip on boxes
snatch 65/45
situps
12.10.8.6.4.2
Dips
Snatch 85/55
situps
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
4 Rounds
45 sec plank (weighted, place plate on back)
20 Russian medball twists 20/12
LIFE
15 min AMRAP
8 KB Front Squats 55/35
8 KB RDL 55/35
8 Ring Rows
SPORT
15 min AMRAP
8 KB Front Squats 70/55
8 KB RDL 70/55
5 Strict Pullups
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
Bring weight to standing then lower to mid thigh position. These cleans are caught in full squat. Great chance to work on hook grip.
LIFE
E3MO3M for 15 min
2 rounds
6-8 DB seated shoulder press 30/20
12 walking lunges with dumbbells
Then:
1000m row
Score is time for 1000m row.
SPORT
E3MO3M for 15 min
2 Rounds
5 HSPU
12 walking lunges with KB overhead 35/25 (one KB)
Then:
Row 1000m
Score is time to row 1000m.
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
10 Rounds
5 Box Jump 20/16
10 Wallballs 20/12
100m run
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
LIFE
15 min AMRAP
5 DB Push Jerk 30/20
8 Burpees
90 Single Jump Rope
SPORT
15 min AMRAP
5 Push Jerk 95/65
8 Burpees
30 Double Unders
10 rounds
5 wall balls
10 push ups
15 air squats
Round 1 plank
Round 2 Row
Round 3 hollow body hold
Round 4 DU/SU/Jumping jacks
Round 5 ab mat sit ups
While partner 1 is doing one round of 5/10/15, partner 2 holds a plank. Then partner 2 switches and does a round of 5/10/15, and partner 1 planks. When done with that round, partner 1 does another round of 5/10/15( round two), and partner 2 rows. Then partner 2 switches and does another round of 5/10/15(round two), , and partner 1 rows. So on and forth.
The goal is for each partner to do 10 rounds of 5/10/15 and rounds 1-5 of plank, row, hollow body, DU, and sit ups, twice.
Cash out
200-400 m Bar bell Farmer carry.
3min Row
skip
8+8 Toy Solider
8+8 1 leg floor touch
bear crawl
5 chin ups stict
5 pull-ups strict
1 min couch stretch
LIFE
20 min EMOM
1- 6 Back Squat 85/55
2- 12 seated banded Lat Pulldown (sitting on the floor)
SPORT
20 min EMOM
1- 10 Pullups
2- 3 power clean @ 60%
3min Row
skip
8+8 Toy Solider
8+8 1 leg floor touch
bear crawl
5 chin ups stict
5 pull-ups strict
1 min couch stretch
3 Rounds
1 min-max Thruster 75/55
2 min- max lunges
3 min – max box jump overs 20″
4 min – max KB Swings 55/35
5 min – max DB push press 30/20
6 min – Rest
Each round measure cumulative reps.
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
LIFE
9.7.5
Ring Rows
Dips
Power Snatch 85/55
SPORT
9.7.5
Muscle up
Power Snatch 105/75
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