10 M. Shuttle Runs x 10
Crossover Symmetry Activation Protocol
Goblet Hold Duckwalk x 20 Steps
In teams of 3, complete AMRAP 40 in “Conga-Line” style of:
1 Mile Bike
500 M. Ski
5 Rope Climbs
*Sub 10 Seated-to-Standing Rope Pulls
**Rx+: Legless Rope Climbs
4x :30/:30 Ski
:30 per side Scorpion Hold
10 Scapular Pushups
then…
2 Rounds of:
10 push ups
10 KB swings
10 jumping squats
10 ring rows
10 minutes to build to heavy 3 rep
Complete 4 Rounds
In a 3:00 window, complete for time:
20/14 Calorie Row
10 Devil Press (50/35)
Rest 1:00
*Your goal should be to complete the Row in (approximately) 1 minute, giving you two minutes to complete the 10 Devil Press.
**You get a 1 minute reset period, so try to hang on to the dumbbells and move quickly through the Devil Press and give yourself a solid break time.
2-3 Minute Easy Assault Bike
:60/side Couch Stretch
Then…
2 Rounds of:
10 Air Squats
5 Inchworms
10 Pushups
Then…
Clean Warmup:
8 Deadlift
8 High Hang Clean
8 Clean High Pull
8 Low Hang Clean
8 Power Clean
8 Squat Clean
Build to today’s Heavy Complex.
Every 2 minutes, for 12 minutes (6 sets) complete 1 rep of the complex:
Hang Clean + Power Clean + Clean
*Build over the course of the 6 sets to today’s heavy.
Complete for Time:
100 Wallballs (20/14)
*Every 1:00, including 0:00 complete 20 Double Unders.
Time Cap: 10 Minutes
15 Calorie Ski
15 Calorie Bike
Then…
4 sets of:
Clean Grip Overhead Squat x 5 reps
Press in Clean (Sotts Press) x 5 reps
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Snatch (95/65)
6 Burpee Box Jump-Overs (24/20)
Rest EXACTLY five minutes, and then:
In teams of three, complete as many rounds as possible in 15 minutes of:
9 Push Presses (115/85)
12 Kettlebell Swings (53/35)
*For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time.
**The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
Crossover Symmetry Activation
Wall Slides x 10 @ 3131
Pec Stick (or Medicine Ball Activation) x 60 seconds
Followed by…
2 Minute Assault Bike
Kettlebell Windmills x 10 reps (R)
Alternating Cossack Squats x 20
Kettlebell Windmills x 10 reps (L)
Every 90 seconds, for 13.5 minutes (3 sets of each):
Station 1 – Double Dumbbell Bench Press x 6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Station 3 – 100-Foot KB Farmer’s Carry (Down/Back)
Complete for Time:
30 Single-Arm DB Clean & Jerk (50/35)
30 Pullups
30 Alternating Pistols (15/leg)
30/24 Calorie Row
10x 10 Meter (30 ft.) Shuttle Runs
Then…
2 Rounds of:
5 Cal. Bike
10 Muscle Clean (Empty Bar)
15 Cossack Squats
10 Front Squats (Empty Bar)
5 Strict Pullups
With a partner, complete AMRAP 30:
1 Round of “The Chief”, 250 Meter Row
2 Rounds of “The Chief”, 800 Meter Bike
3 Rounds of “The Chief”, 250 Meter Ski
* Continue To Add (1) Round of “The Chief” Until Cap
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Pounds – 135/95
Kilos – 61/43
:60 Seated Forward Fold
:30/Side Calf Stretch (Rig or Wall)
:30/Side Scorpion Hold
10 Banded Monster Walks each Direction
Then…
3 Rounds of:
10 Russian KB Swing
10 Squat Jumps
10 Calorie Ski
Complete AMRAP 6 of:
3 Box Jump Over (24/20″)
6 Deadlift (255/175lb)
9 Bar Facing Burpee
*Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their barbell on the center of that line. On the call of 3-2-1-Go the athlete will step forward and complete 3 box jumps overs, then 6 deadlifts and then 9 bar facing burpees. The athlete will then begin to start round 2 and this process will continue until the 6-minute time cap has been reached. The athlete’s score will be the total amount of reps completed in the 6 minutes.
** Athlete must record the time of the last completed round for tie break purposes**
This has been a week of TOUGH workouts. All of which are online qualifiers for the 2020 Rogue Invitational Sanctional Event. Instead of lifting or doing any other work today, we are going to end class with a RomWod session!
Accumulate 30 Calories on Row/Bike/Ski
Then…
:60 Couch Stretch/side
:60 Pigeon Pose/side
Then…
2 Rounds of:
10 Suitcase Deadlift (5/side)
10 Walking Lunges
10 Ring Rows
Complete AMRAP 20 of:
100 Double Unders
80 Dumbbell Snatch – alternating arms (50/35lb)
100 Double Unders
60 Toes To Bar
100 Double Unders
40 Dumbbell Squat – 2 dumbbells (50/35lb)
100 Double Unders
20 Strict Handstand Push Up
*Prior to starting this workout, the athlete will need to mark a box on the ground for the handstand push-ups (details in the Movement Standards section). On the call of 3-2-1-Go the athlete will step forward and complete 100 double-unders, then move forward and complete 80 dumbbell snatch, alternating arms, then 100 double-unders, then move forward to complete 60 toes to bar, then 100 double-unders, then 40 dumbbell squat, then 100 double-unders and finally 20 strict handstand push ups.
**If 20 strict handstand push-ups are complete the athlete will move back to the double-unders and complete another round. The athlete’s score will be the total number of repetitions completed in the 20-minute time cap.
***Athlete must record split times after each set of double unders. Tiebreak is the split time at the completion of the last set of 100 DU’s completed.
4x :30/:30 Row
Crossover Symmetry Activation
Then…
2 Rounds of:
10x Banded Good Mornings
10x Pushups
10x Goblet Squats
Then…
Coaches Lead through:
7 Romanian Deadlift
7 Clean High-Pull
7 High Hang Clean
7 Hang Clean
7 Muscle Clean
7 Power Clean
7 Hang Squat Clean
7 Squat Clean
Complete For Time:
3-6-9-12
Pull Up
Squat Clean (135/95lb)
Immediately into…
12-9-6-3
Bar Muscle Up
Squat Cleans (185/125lb)
*12 Minute Time Cap
**On the call of 3-2-1-Go the athlete will step forward and complete 3 Pull-Ups, 3 Squat Cleans (135/95), then 6 Pull Ups and 6 Squat Cleans, 9,9 and then 12 Pull Ups and 12 Squat Cleans. From here the athlete will immediately complete 12 Bar Muscle Ups, 12 Squat Cleans (185/125), then 9 Bar Muscle Ups and 9 Squat Cleans, 6, 6 and finally 3 Bar Muscle Ups and 3 Squat Cleans, where on the completion of the last squat clean time will be recorded.
***Record a split time on the completion of the last Squat Clean at 135/95
30 Calorie Assault Bike
then…
10 x perfect stretch (5 each side)
10 x spiderman lunges
10 x catbacks (spinal articulation)
10 x bird dog (5 each side) (Opposite knee to the opposite arm, stimulate core and glute activation))
10 x single leg glute bridge (5 each side)
10 x Hollow to Superman Roll
10 x air squat @ 3311
10 x fast air squat
10 x squat jumps
*Control the barbell the entire way through the movement, don’t let the bar freefall from your chest to arm extension.
AMRAP 10:
1000m Row
75 Thrusters (75/55lb)
*This workout begins with the athlete seated on the rower and the handle in the stored position. After the call of “3, 2, 1 … go,” the athlete will row until the required 1000 meters is completed. The athlete then will perform 75 Thrusters. On completion of the thrusters, the athlete will return to the rower for round 2. The workout will continue in this fashion until the 10 min time cap has been reached.
**The athlete’s score will be the total number of repetitions completed within the 10 minutes.
***Record split time after each 1000m row. Tiebreaker is the split time when the last 1000m row was completed.
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