Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm x 5 reps
Minute 2 – SkiErg x 30 seconds
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds
With a partner, alternating movements, complete 16 Total rounds of:
5 Deadlift (225/155)
8 Dumbbell Bench Press (50/35)
13 Calorie SkiErg
*32 Minute Time Cap
30 Calorie SkiErg
Banded Lat Stretch x :30 seconds/side
Barbell Tricep Smash x :30 seconds/side
Then…
PVC Passthroughs x 20
Light DB Snatch x 20
Banded Squats x 10
Scorpion x 10
Snatch Grip Sotts Press x 10
PVC OH Squat x 10
Every 2 minutes, for 32 (4 sets) for max calories:
Station 1 – 90 seconds of Assault Bike (for calories)
Station 2 – 20 Single-Arm Dumbbell Overhead Squats (50/35)
Station 3 – 90 seconds of Rowing (for calories)
Station 4 – 15 Burpee Box Jump-Overs (24/20)
*The 90 Seconds MUST be the first 90 seconds of the two minute interval. For example, you can’t wait until 20 seconds in and bike until 1:50.
**This is a longer endurance type workout, the 90 seconds every other interval is meant to guarantee that you get 30 second breaks, while the other stations there is no guarantee.
Band Distracted Ankle Mobility x :60 seconds per side
Band Distracted Hip Flexor Stretch x :60 seconds per side
Banded Monster Walks x 10 steps per direction
Followed by…
Row 500 Meters @ easy pace (75% effort)
Two sets of:
10 Air Squats
20 Mountain Climbers
10 Pushups
3 sets of 3 of each movement, in this order:
1. Down and up
2. Elbows high and outside
3. Muscle Clean
4. Clean Land (2”,4”,6”)
5. Squat Clean Drop
6. Hang Power Clean
*Clean width Hook Grip everything!
*Spend extra time today on your Clean technique. Feel free to hit some light sets of Clean or Clean and Jerk as there is no standalone weightlifting piece today.
**Clean effiency in today’s workout will be key to your performance!
Complete AMRAP 12:
12 Wallballs (20/14)
9 Toes-to-Bar
6 Clean & Jerk (135/95)
Accumulate 30 Calories on Row/Bike/Ski
Followed by…
Two Sets:
Kettlebell Halos x 6
Lunge Pulses x 10/Leg
Plank Shoulder Taps x 20-30
Followed by…
Two Sets of:
Kettlebell Windmill x 10
Bottom’s Up Kettlebell Carry x 100 Ft. (switch arms halfway)
Three sets of:
Seated Dumbbell Shoulder Press x 8 reps @ 2111
Rest 30 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 30 seconds
Band-Resisted Face Pulls x 12-15 reps @ 2111
Rest 30 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 30 seconds
Five rounds for time of:
20/15 Calorie Row
10 Thrusters (95/65)
Forward Fold x :60 seconds
Crossover Symmetry Activation
Followed by…
One set of:
10x PVC Passthroughs
10x Sotts Press
10x Pushups
60 Seconds Assault Bike
10x Banded Good Mornings
10x Banded Squats
10x Broad Jumps
Followed by…
60 Seconds unbroken Russian Kettlebell Swings (light)
Take 10-12 minutes to build to today’s Heavy 3-RM.
Complete as many rounds and reps as possible in 8 minutes of:
32 Double-Unders
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left)
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right)
Easy 3 Minute Row/Bike/Ski
Then…
3 Rounds of:
5 DB Strict Press (Double DB)
5 Burpees
10 Walking Lunges
5 Box Stepups
5 Ring Rows
With a partner, alternate movements to complete each of the three 8 minute AMRAPS:
AMRAP 8:
3 Man-Makers (50/35)
6 Handstand Pushups
9 DB Box Step Overs (24/20) (50/35)
REST 2:00
AMRAP 8:
12 Calorie Bike
15 AbMat Situps
12 Wallballs (20/14)
REST 2:00
AMRAP 8:
9 Box Jump Overs (24/20)
6 Deadlifts (225/155)
3 Burpees over the Bar
4x :30/:30 Row
Then…
Good Morning + Squat x 10
Banded Tricep Pulldown x 10
Banded Monster Walk x 10 steps/direction
Banded Pullaparts x 10 (2 positions)
Complete two Rounds of the Complex:
Clean-Grip Romanian Deadlift x 5
Clean High-Pull x 5
Front Squat x 5
Hang Clean + Strict Press x 5
Power Clean + Push Press x 5
Squat Clean + Push or Split Jerk x 5
Round 1: Empty Bar
Round 2: Very Light Weight
Every 60 seconds, for 5 minutes (5 sets):
Hang Clean x 2 reps @ 65-75% of 1-RM Clean
*Building Weight
Rest 60 seconds, and then…
Every 60 seconds, for 5 minutes (5 sets):
Hang Clean x 1 rep @ 75-85% of 1-RM Clean
*Weight is Across
Against a 3-minute running clock…
Ski 500/400 Meters
Max Reps of Power Snatch (75/55)
Rest 3 minutes and repeat for a total of THREE sets.
Rx+ = (95/65)
*Record number of snatches completed in each set.
**For larger classes, alternate work/rest periods.
***Stimulus for this workout is 3 minutes of constant work followed by a 3 minute recovery. Your goal should be to ultimately get off the rower and try to go as unbroken as possible on the snatches.
4x :20/:10 Assault Bike
Then…
20x PVC Passthroughs
15x Ring Rows
10x Perfect Stretch
15x PVC Thrusters
20x Cossack Squats
Then…
:30 per side banded Lat Stretch
For time:
100 Double-Unders
50 Front Squats (95/65)
50 Pushups
50 Shoulder-to-Overhead (95/65)
100 Double-Unders
*In this workout, you should break your pushups more than you probably think, before moving to the S2O which are going to be the most deceiving part of this workout.
**First set of double Unders should be a manageable pace before you go into the front squats, the last set of Double Unders should be a sprint!
*Build to a heavy set of 5 weighted Pullups.
4x :30/:30 SkiErg
Followed by…
Four Sets (alternate sides to complete 2 sets on each side):
Kettlebell Windmill x 5
Waiter Carry x 100 ft.
Suitcase Deadlift x 5
Suitcase Carry x 100 ft.
Single-Leg Kettlebell Deadlift x 5
WARMUP SETS:
1 – 5 @ 50%
2 – 4 @ 60%
3 – 3 @ 70%
4 – 2 @ 80%
5 – 1 @ 85%
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 1 rep @ 90-95% of TRAINING 1-RM (not a TRUE 1-RM)
*A TRAINING 1-RM is the weight you can move successfully without mechanical failure.
**If you begin to lose positioning or proper mechanics, terminate the set and reduce weight immediately.
Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Alternating Single-Arm OH Lunges (50/35)
10 Pullups
3 Easy Minute Row/Bike/ or Ski
then…
3 Rounds of:
8 Hang Cleans (Empty Bar)
8 Thrusters (Empty Bar)
8 Broad Jumps
then…
Banded Monster Walks x 10 steps each direction
Banded Squats x 20
Individually OR with a partner, complete for time:
Buy-In:
81 Calorie Row
5 Rounds of:
8 Power Cleans (155/105)
24 Wallballs (24/20)
20 Box Jumps
Cash-Out:
41 American KB Swing (53/35)
#RIPKobe
*Kobe Bryant passed away Sunday in a tragic helicopter crash in Calabasas, CA with his 13 year old daughter Gianna.
81 point game (2nd highest in history)
5 rounds for 5 NBA championships
#8/#24 jersey numbers
20 years in the NBA
41 years old
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