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
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
LIFE
10.8.6.4.2.4.6.8.10
Power Snatch 65/45
jumping lunges (total)
DB Push Press 30/20
SPORT
10.8.6.4.2.4.6.8.10
Hang Power Snatch 95/65
DB Walking lunges 50/30
Pike pushups
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
4 rounds
25 air squats
10 Box jumps 24/20
150 Single jump rope
SPORT
4 Rounds
25 air squats
10 Box jumps 30/24
75 Double Unders
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
LIFE
15 Min AMRAP
10 hanging knee raises
20 sec plank
200m Run
SPORT
15 min AMRAP
6 Toes to Bar
10 pushups on rings
200m 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
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
add 200m run intbetween each movement.
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
perform 2 full cleans @ 75%-80% every minute for 10 minutes.
LIFE
12.10.8.6.4.2
Dips
Deadlift 135/75
Burpees
Banded pull ups
SPORT
12.10.8.6.4.2
Dips
Deadlift 225/155
Burpees
Pullups
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10 walking lunges
LIFE
12 min AMRAP
12 DB P. Clean 30/20
20 sec bar hang
10 Box jumps 20/12″
SPORT
12 min AMRAP
12 DB P. Clean 50/30
6 HSPU
10 Box Jumps 24/20″
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
Every 3 min on the 3 min for 18 min: (each round add 2 reps to each movement; ex.round 2: 22 kb swings, 12 pushups, 62 single unders, round 3:24 kb swings, 14 pushups, 64 singles unders, etc)
20 KB Swings 35/25
10 pushups
60 single unders
SPORT
Every 3 min on the 3 min for 18 min: (each round add 2 reps to each movement; ex.round 2: 22 kb swings, 17 pushups, 32 double unders, round 3:24 kb swings, 19 pushups, 34 double unders, etc)
20 KB Swings 55/35
15 pushups
30 double unders
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