1:00 Run
1:00 Bike
1:00 Ski
then…
2 Rounds:
10 PVC Passthroughs
10 Pushups
10 Squat Jumps
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
500 Meter Ski
then…
10 Inchworms
20 Walking Lunges
30 Jumping Jacks
20 Situps
10 Jumping Squats
Metcon (AMRAP – Reps)
“Tabata”
1 – Burpees over the DB
2 – DB Clean & Jerks
3 – Shuttle Runs
4 – Ring Rows
*8 Rounds of :20 Work/:10 Rest for EACH movement
*1 Minute Rest between movements
2:00 Bike or Row
then…
3 Rounds:
5 Russian Baby Makers
10 Cossack Squats
5 Pushup to Downward Dog
10 Lunge W/Twist
Complete 5 Sets for Max Reps:
In a :90 second window:
10 Thrusters (115/80)
Max Wall Walks
-rest :45 seconds-
TARGET SCORE
Score is number of wall walks each set
Target Reps each set: 3+
STIMULUS and GOALS
How to Pace: CHALLENGE! We want the thrusters unbroken or close to it each round and wall walks to move steady with short breaks between.
How it should Feel: The thrusters will add up and the wall walks will make the shoulders blow up every round! Shake out quickly and get back to it!
Here is the tempo…
(3 second descent, NO pause in bottom, 2 second ascent, NO pause at top)
*Do not take any pause at the top, you should extend your hips and knees and immediately go into your next squat.
**This should not exceed 50% of 1RM Back Squat
***Trend towards going too light and actually holding the tempo over going too heavy.
2 Sets:
1:00 Cardio (easy to moderate)
8 V Push Ups
8 single arm dumbbell clean and jerks (light/moderate)
With a partner, with one person working at a time, complete 10 Rounds for Time:
2 Rope Climbs
6 DB S2O (2×50/2×35)
12 DB Power Cleans (2×50/2×35)
48 Double Unders
2 Rounds
15 Med Ball Abmat Situps
15 Hanging Knee Raise with Med Ball
15 Oblique twists with medball
:45 Sec Plank
:45 sec Side Plank (each side)
30 yd Banded KB Overhead Walk
2 Sets:
1:00 Ski Or Row (your choice) (easy/moderate)
10 Pushup to Downward Dog
20 shoulder taps in push up plank
25-50′ overhead walking lunge (start with empty bar and slowly add weight)
1 Pause Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 7/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 7.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE
** Pause for 2 seconds in the bottom of the squat (1st rep of each set)
With a partner, complete 5 rounds of:
3 Minute AMRAP:
30 Pushups
20 Overhead Walking Lunges (95/65)
10 Synchronized Burpees over the Bar
-rest 1:00-
2 Rounds:
1:00 Machine
10 PVC Pass Throughs
10 Ring Rows
:30 Shoulder Taps
Complete 4 Rounds for Time:
20 Shuttle Runs (25 feet)
10 Burpee DB Deadlifts
3 Rounds:
20 Jumping Jacks
15 Good Mornings
10 Scorpions
5 Pushups
*Use a Dumbbell and hold in the goblet position (tucked under chin)
*Complete 5 sets of 8 reps with around a minute of rest between your sets.
With a partner, complete AMRAP 12:
10 Alternating DB Snatches
10 Hand-Release Pushups
10 Situps
*One partner rows 100 meters, and they rotate when rowing partner finishes.
*Kids can choose their game today!
3 Rounds:
1:00 Bike
10 DB Strict Press (5/arm)
10 Pushups
10 Kang Squats
*Build to a moderate, but challenging weight and then complete 6 sets ACROSS at the same weight of 4 reps each.
Complete AMRAP in 15 Minutes:
10 Pushups
20/15 Calorie Row
30 DB Snatches
3:00 Jog
then…
2 Rounds of:
5 Inchworms
10 Squat Jumps
5 Scorpions
Every Minute on the Minute for 10 Minutes:
Complete 2 Power Cleans with the barbell.
Complete As Many Rounds and Reps Possible in 10 Minutes of:
10 Dumbbell Snatches
10 Pushups
10 10 Dumbbell Snatches
10 Ring Rows
Today’s Game is:
Relay Races!
Choose teams at random. Start running to a point and back. Change the way you move each round. Ideas: Bear Crawl, Crab Walk, Side Shuffle, Grapevine, Bunny Hop, Roving Plank. You may be surprised that you are better at some than others!
2 Sets:
1:00 Cardio
20 Alt. Leg V-Up
10 Hanging Scap Retraction
10 Kip to Swing
5 Strict Pull Up
3 Hang Clean and 1 Jerk @ 6/10 RPE Clean and Jerk
2 Hang Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk
1 Hang Clean and 1 Jerk @ 7/10 RPE Clean and Jerk
1 Hang Clean and 1 Jerk @ 7/10 RPE Clean and Jerk
1 Hang Clean and 1 Jerk @ 7/10 RPE Clean and Jerk
Complete 4 Sets For Times: (1 Set Every 5 Minutes)
15/12 Calorie Ski
20 AbMat or GHD Situps
15 Pull-ups
Rx+:
Complete 4 Sets For Times: (1 Set Every 5 Minutes)
20/16 Calorie Ski
20 GHD Situps
20 Pull-ups
TARGET SCORE
Target Time: Sub 3:00
Time Cap: 4:00
STIMULUS and GOALS
How to Pace:
STEADY! The goal is to achieve similar times across all sets. Take the first one a little conservative, and then see if you can increase the pace on the next 4.
How it should Feel:
CARDIO! Everything is doable in a non-stop manner so stay moving and keep the transitions quick rest will follow.
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