2 Rounds:
30 Jumping jacks
10 Air squats with 2 sec pause in the bottom each rep
5 Push ups to downward dog
With a partner, 10 Rounds total:
10 Double Dumbbell Deadlifts
20 Plate Hops
10 Burpees
* Alternate rounds with a partner (5 rounds each)
Move Through the following:
1:30Assault Bike (easy to moderate)
15 banded good mornings
10 Single Arm Dumbbell Thruster (5 each side)
10 Single Arm Dumbbell RDL (each side) (Light-Moderate)
10 Single Arm Dumbbell Press (each side) (Light-Moderate)
Power Clean Waves:
1 rep @ 60%
1 rep @ 65%
1 rep @ 70%
1 rep @ 75%
– rest 60-90 seconds –
1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
– rest 60-90 seconds –
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 85%+
*During the sets try to rest 10-20 seconds between lifts. Make them count!
Complete 3 Rounds for Time:
21/15 Calorie Bike
15 Pullups
9 Thrusters (115/80)
2 Rounds:
250m Ski
10 Russian Kettlebell Swings (moderate)
10 Broad Jumps
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
Every :90 for 3 Rounds, Complete:
1- 200 M. Run
2- 10 Hang Power Clean (135/95)
3- 15 Wallballs (20/14)
4- 20 Box Jumps (24/20)
3:00 Jog
then…
2 Rounds of:
10 PVC Passthroughs
10 Situps
10 High Knees
-Kipping Swings (Pullups/Toes-to-Bar)
Every 4:00 for 4 Sets:
200 M. Run
10 Box Jumps
10 DB Bench Press
4x :30/:30 Row
then…
2 Sets:
10 Banded Good Mornings
5 Pushups
10 Scorpions
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
Bench Press for load:
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
3×1 rep @ 95-100%
Complete For Time:
30/24 Calorie Row
30 Power Snatches (115/80)
30/24 Calorie Row
Rx+:
Complete For Time:
30/24 Calorie Row
30 Power Snatches (155/105)
30/24 Calorie Row
TARGET SCORE
Target Time: 8
Time Cap: 12 minutes
WORKOUT STRATEGY & FLOW
Row: The rows should be a hard effort on the front and back half.
Power snatches: Aim for fast singles or quick sets of 3-4 reps. Consistency is key here. The barbell will get tough for reps 20-30 so get mentally tough during those sets!
2:00-3:00 Jog
10 Sit Ups, 10 V Ups
10 Inchworms
10 Single Arm Ring Rows (each arm)
20 Cossack Squats
30 Plate Hops
then…
Warmup Back Squat:
Empty Bar x 10
50% x 6
Back Squat:
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
*Rest only 60-90 seconds between sets.
Complete 3 Sets for Times:
30 Double Unders
10 AbMat/GHD SIt Ups
5 Burpee Pull Ups
10 AbMat/GHD Sit Ups
30 Double Unders
-Rest 2:00 b/t sets-
Rx+:
3 Sets
50 Double Unders
15 GHD SIt Ups
10 Burpee Pull Ups
15 GHD Sit Ups
50 Double Unders
-Rest 2:00 b/t sets-
TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
Stimulus: High intensity with focus on transitioning smoothly from movement to movement
How it should Feel: Quick, high heart rate but you can maintain it since the workout is over quickly!
WORKOUT STRATEGY & FLOW
Double Unders: Stay relaxed, tall and breathe!
AbMat/GHD Sit Ups: We want these unbroken or 2 sets at most with a fluid cycle rate.
Burpee Pull Ups: This is the real crux of this workout. Aim for non stop movement, smooth and steady through the reps.
2 Sets:
1:00 Echo/Assault Bike
:30 Push Up Plank Hold
15 Banded Air Squat
10 Single Arm Dumbbell Press (each side) (Light-Moderate)
10 Lateral Box Step Up (each side)
With a partner, complete the following:
21-15-9
Calorie Bike
Handstand Push Ups
-Rest 3:00-
21-15-9
Calorie Bike
Front Squats (95/65)
-Rest 3:00-
21-15-9
Calorie Bike
Push Press (95/65)
-Rest 3:00-
21-15-9
Calorie Bike
Pistols
2 Sets:
1:00 Row
10 Cuban Barbell Press (Light)
10 Front Rack Walking Lunge
10 Romanian Deadlift
-Then-
Build to MetCon Clean and Jerk 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 For time:
30/24 Calorie row
15 Clean and Jerks (135/95)
200′ Sandbag Carry (150/100)
Rx+:
Complete For time:
30/24 Calorie row
15 Clean and Jerks (155/105)
200′ Sandbag Carry (150/100)
TARGET SCORE
Target Time: 5 Minutes
Time Cap: 8 minutes
STIMULUS and GOALS
This is a fast workout, but still takes just a little bit of pacing! Go out hard and hang on to a fast pace until you get to the sandbag then SELL OUT!
WORKOUT STRATEGY & FLOW
Row: This is a very hard effort around a minute and a half of work so we want to be close to 90% or higher. Turn the damper up a little higher than normal.
Clean and Jerk: The clean and Jerks are the decider in this workout as I see it. These can be quick singles or linked together if cycling a barbell is something you are very comfortable with.
Sandbag Carry: This is 100%, everything you have left in the tank! Try to hang on for the entire 200′ if you can so you don’t have to pick it up!
Warmup for the Lifting with: (lightweight)
3 Muscle Clean + 3 Tall Jerk + 3 Pause Dip + 3 Jerk x 3 working sets
then…
1 Clean Pull + 1 Clean + 1 Jerk x 5 working sets
Set 1:
1 Clean Pull + 1 Clean + 1 Jerk @ 205#
-rest 60-90 seconds –
Set 2:
1 Clean Pull + 1 Clean + 1 Jerk @ 225#
-rest 60-90 seconds –
Set 3:
1 Clean Pull + 1 Clean + 1 Jerk @ 235#
-rest 60-90 seconds –
Set 4:
1 Clean Pull + 1 Clean + 1 Jerk @ 245#
-rest 60-90 seconds –
Set 5:
1 Clean Pull + 1 Clean + 1 Jerk @ 255#
Based off of a 300# Clean and Jerk 1RM
3:00 Bike
then…
2 Rounds:
10 Scorpions
10 Reverse Lunge w/Twist
10 Squat Jumps
Complete AMRAP 7:
5 Pushups
10 Alt. DB Snatches
15 Air Squats
6x :20/:10 Bike
then…
2 Sets:
10 Alt. Leg V-Up
20 Cossack Squats (10/side)
10 DB Strict Press
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:
50/40 Calorie SkiErg
40 AbMat/GHD Situps
30 DB Front Squats (2×50/2×35)
20 Toes-to-Bar
10 DB Thrusters (2×50/2×35)
Target Time: Sub 14 Minutes
Time Cap: 20 Minutes
2-3 sets:
10 Medball V-Ups
30-45 Second Weighted Back Extension Hold
10 Med Ball Rotational Throws (each side)
10 Landmine Bent-Over Row
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