1:00 Run
1:00 Bike
1:00 Ski
then…
2 Rounds:
10 Cossack Squats
10 Ring Rows
10 PVC Passthroughs
In a team of 2 complete AMRAP 30:
40 DB Bench Press (50/35)
8 Rounds of Cindy
40 DB Hang Squat Cleans (50/35)
8 Rounds of Cindy
40 DB Deadlifts (50/35)
8 Rounds of Cindy
Complete 3 Rounds For Time:
150 Double-Unders
50/40 Calorie Row
2:00 Row
then…
2 rounds:
5 Squat Jumps
10 Sumo Deadlift High Pulls
15 Plate Hops
10 Good Mornings
5 Pushups
Clean & Jerk for Max Load:
– Today is the day to go for that 1-RM. We are at the end of our Clean & Jerk Cycle.
* Rest a little longer than normal between sets when you reach heavier sets.
*Power or Squat, Push or Split Jerk are acceptable today!
Buy-In: 40/30 Calorie Row
then…
4 Rounds:
15 Toes To Bar
10 Thrusters (95/65)
30’ Overhead Walking Lunge (95/65)
TARGET SCORE
Target Time: sub 13 minutes
Time Cap: 15 minutes
10 Minutes of Skill Work:
-Rope Climbs
-Agility Ladder
10 Minute AMRAP:
5 Hanging Leg Raises
20′ Walking Lunge
10 DB Snatches
20/Walking Lunge
2:00 Ski
then…
2 Rounds:
10 Scorpions
5 Inchworms
10 Squat Jumps
5 Pushups
*One set every :90 seconds for 5 sets.
Every 5:00 for 3 sets: (15:00 total)
200 Meter Run
20 Ring Rows
20 Box Jump-Overs
6x :20/:10 Bike
then…
2 Rounds:
20 Cossack Squats
15 Broad Jumps
10 Over-the-Fence (each side)
5 Inchworms
Back Squat for load:
– 5,4,3,2,1.
*Working Sets, warmup prior to starting these sets.
*Work up to a Heavy Single.
* rest 60-90 seconds between sets *
Set 1:
5 Back Squat @275#
-rest 60 seconds –
Set 2:
4 Back Squat @300#
-rest 60 seconds –
Set 3:
3 Back Squat @320#
-rest 60 seconds –
Set 4:
2 Back Squat @345#
-rest 60 seconds –
Set 5:
1 Back Squat @365#
Based off of a 400# Back Squat 1RM
EMOM 16: (4 Rounds)
Minute 1-12/9 Calorie Ski
Minute 2-6 Burpee Box Jump-Overs (24/20)
Minute 3-12/9 Calorie Assault Bike
Minute 4-6 Burpee Box Jump-Overs (24/20)
Banded Shoulder Distraction
Banded Hip Distraction
Foam Roll Quads
then…
1:00 Bike (faster every :20)
10 Reverse Lunge w/twist
10 Prisoner Kang Squats
With a partner, alternating full movements, complete 6 rounds for Time:
10 Shoulder-to-Overhead (115/80)
20 Calorie Run
30 AbMat Situps
Power Clean + Jerk Dip + Jerk:
– 3 x (1+1+1) working sets
* One set every :90 seconds
Then…
Power clean + jerk:
– 3×1 Working sets.
* One set every :90 seconds
12 Week Mile PR Program (Week 9, Workout 1)
3 Sets:
500m faster, 2min rest,
400m faster, 90sec rest,
300m faster,
Rest 60sec b/t sets
-Rest add’l 3min-
3x (200m controlled sprint, 15sec rest, 200m recovery walk/jog).
No add’l rest b/t reps or sets.
SCORING:
Your score is your Total Workout Time (including rest).
Every minute on the minute, complete 4 Clean & Jerks.
Complete 10 Rounds for Time:
6 Hand-Release Pushups
24 Single-Unders (12 Double-Unders)
6 Alternating Dumbbell Snatches (Heavy)
“Bring Sally Up”
Complete 4 Rounds for Time:
Run 200 Meters
10 Push Press
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