Complete:
1:30 SkiErg
20 Alt. V-Ups
15 Cossack Squats (each side)
10 Burpees
Complete as many reps as possible in 1 minute of Toes-to-Bar.
For Time
400 M. Run
40/32 Calorie Bike
400 M. Run
40/32 Calorie Bike
400 M. Run
2:00 Cardio (Your Choice)
15 Banded Good Mornings
10 Inchworm with Push-Up
Then…
Build to MetCon Deadlift Weight (at least 3 weights)
Complete AMRAP 10:
2-4-6-8-10-12…so on
Deadlifts (225/155)
4-8-12-16-20-24…so on
Pushups
STIMULUS and GOALS
This workout is aimed to balance a heavy pull from the ground with low skill gymnastics/bodyweight movement requiring core to extremity body control and high shoulder endurance.
How it should Feel: Muscular Fatigue will likely be the limiting factor with fatigue in the posterior chain and shoulders.
WORKOUT STRATEGY & FLOW
Deadlifts: This weight should be moderate, definitely not singles.
Pushups: These will move quickly at first, but be smart and break before you are forced to.
Shoulder Press:
*Establish a 8 RM for the day.
**Then, perform a drop set at 85-90% and a second at 80-85% of that 8 RM.
Work up to a 8 RM. Take a minute or so and then go into the 2 drop sets
Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.
Try and reach a heavy 8 rep in 3-4 working sets (not including light warm up set).
Record heaviest set as your score for load (1×8)
4x :30/:30 Row
then…
2 Sets:
6 Romanian Deadlifts
6 Reverse Lunges (each side)
6 Muscle Snatches
6 Muscle Cleans
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
With a partner, complete:
20/16 Calorie Row (each: at the same time)
40 Power Cleans (155/105)
20/16 Calorie Row (each: at the same time)
40 Power Snatches (115/80)
20/16 Calorie Row (each: at the same time)
20 Cleans (185/125)
20/16 Calorie Row (each: at the same time)
20 Snatches (155/105)
20/16 Calorie Row (each: at the same time)
TARGET SCORE
Target Time: 20 minutes
Time Cap: 24 minutes
STIMULUS and GOALS
Stimulus today is moderate high intensity. Grab a partner and see how well you can move the heavy weights.
WORKOUT STRATEGY & FLOW
Row: Both partners will have their own rowers. Pacing should be moderate and not sprint to where we can’t transition off and go right to the bar. Whoever is the better rower should be the first to lift on the bar. Goal should be sub 75 seconds and both must finish before moving on.
Power/Squat Cleans: Weight for both lifts should be moderately heavy where partners can maintain a steady 1:1 lift. For the power clean maybe try doing 2-3 lifts back and forth to allow for more rest.
Power/Squat Snatch: Same idea as the cleans. Be careful on that first Squat Snatch. Pull will be tight so drop under quickly with an aggressive press.
3 sets
10 Barbell Front Rack Step Ups (5/5)
10 Sumo Deadlift High Pull
15/12 Calorie Ski
15/12 Calorie Bike
5 Pushups
5 Strict Pullups
10 Kipping Swings
10 Single Arm Dumbbell Thrusters (light/moderate) (each side)
5 Inchworms
5 Spiderman lunge stretch (each side)
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Complete For Time:
21-15-9
Thrusters (95/65)
Bar Facing Burpees
Chest to Bar Pull-ups
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 14 minutes
STIMULUS and GOALS
High Intensity. Workout is set up like Fran, but throwing in the burpees and ramping up to chest to bar.
It’s all about attacking into the next station. Don’t stare at the Bar…..Grab it, jump over it, pull it!
WORKOUT STRATEGY & FLOW
Thrusters: Go for big sets, unbroken if you can! Give a slight pause at the top of each rep for a breath (this is a game changer) to help keep steadiness.
Bar Facing Burpees: This is the point of the workout where we want to back off the pedal , just a little. Movement should still be non-stop but if we get crazy here then we are more likely to blow up. Steady on the burpees and try to slow down the last 2 to prepare for chest to bar.
Chest to Bar: Move steady through these and go for short breaks between sets.
Clean & Jerk:
Perform 10 singles within 80-90% of 1RM Snatch
* Rest 60-90 seconds between sets *
Stay within the weight ranges and if you miss, take a second before jumping back into it. We want these to be smooth.
2 Rounds:
12 Lunge Elbow to the Floor (Total)
6 Inchworms
12 Jumping Air Squats
Complete For Time:
21-15-9
Push Press
Burpees-Over-the Bar
Complete:
1:30 Ski OR Row (easy to moderate)
10 Ring Rows
10 Alt. V-Ups
10 Hanging Scap Retractions
5 Inchworms
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Complete for Max Reps:
AMRAP 6 Minutes
6 Wall Walks
18 AbMat/GHD SIt Ups
-rest 1 Minute-
AMRAP 6 Minutes
18 Toes to Bar
12 Handstand Push Ups
Rx+:
Complete for Max Reps:
AMRAP 6 Minutes
6 Wall Walks
18 GHD SIt Ups
-rest 1 Minute-
AMRAP 6 Minutes
18 Toes to Bar
12 Strict Handstand Push Ups
TARGET SCORE
Target Rounds 1st & 2nd workout: 2+
STIMULUS and GOALS
Stimulus is moderate pacing with consideration of potential burnout on prescribed movements by going too large of sets. Stay steady and controlled!
Core and shoulders are going to take a pounding here. Be smart on when to break and when to push.
WORKOUT STRATEGY & FLOW
Wall Walks: Pacing should always be steady on this movement. After every rep straighten the shoulders/arms out at the bottom before going into the next rep.
GHD’s/AbMats: This is the movement where reps should be non-stop. Use the total body being explosive with the arms and hips.
Toes to Bar: Core and shoulders will be taxed from Wall walks and GHD’s so break into quick, small sets and keep the hips aggressive.
HSPU: Depending on skill and where your shoulders are at physically, do not go to failure here. Rest should be short and remember to never rest at the bottom of the rep!
Bench Press:
1×10 Reps
1×10 Reps
1×8 Reps
1×6 Reps
* Rest as needed between sets, work up in weight.
**Record you 6 rep as your score for load.
***Make sure to have a spotter.
Example Sets
Set 1: 60%
Set 2: 65%
Set 3: 75%
Set 4: 80%
Ski OR Row:
500m at Fast pace or SR b/t 32-36
-2 Min Rest-
1000m at Moderate Pace or SR b/t 28-32
-3 Min Rest-
1000m at Moderate Pace or SR b/t 28-32
-3 Min Rest-
500m at Fast Pace or SR b/t 32-36 (at same time as first 500m)
3 Rounds:
:30 High Knees
30 Plate Hops/Line Hops
:30 Handstand Hold Or Plank
Complete 4 Rounds For Time:
250/200 M. Row
10 Double DB Power Cleans
10 Hand-Release Pushups
Complete 2 Sets:
1:00 Bike (moderate)
10 Banded Good Mornings
10 Thrusters (empty bar)
5-10 deadlifts (ascending weight)
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Complete 5 Sets for Time:
15 Wallballs (20/14)
12/10 Calorie Bike
9 Deadlift (225/155)
Rx+:
5 Sets
21 Wall balls (20/14)
15/12 Calorie Bike
9 Deadlift (275/185)
TARGET SCORE
Target Time each set: sub 15 minutes
STIMULUS and GOALS
Stimulus for the workout is moderate pacing while trying to keep consistent set times.
WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken! Focus on cycling the arms and breathe through each repetition to keep the heart rate controlled.
Echo Bike: After the wall balls (in later sets especially) the legs will be pumped. Try to hop right on the bike and get it ramped up for 3-5 secs then settle into a moderate pace. Remember to wind down the last 2-3 calories for a smooth transition off the bike.
Deadlift: Weight should be moderate but will feel heavy as the workout goes on. Goal is always to keep reps unbroken or 2 sets while focusing on driving through the floor and breathing at the top.
3 sets:
10 Barbell Shrugs. (moderate weight)
10 Bent-Over Landmine Rows
2 Rounds:
1:00 Row (easy/moderate)
30 Plate Hops
10 Kipping Swings
5 Strict Pullups
10 Muscle Cleans (Empty Bar)
Work up to a 10 RM.
Try and reach a heavy 10 rep in 3-4 working sets (not including light warm up set).
Set 1:
10 Push Press @115#
-rest 60-90 seconds –
Set 2:
10 Push Press @135#
-rest 60-90 seconds –
Set 3:
10 Push Press @155#
-rest 60-90 seconds –
Based off of a 200# Push Press 1RM
Complete For Time:
500m Row
100 Double Unders
10 Power Cleans (135/95)
20 Pullups
10 Power Cleans (135/95)
100 Double Unders
500m Row
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