2 Rounds:
1 Minute Ski
5 Inchworms
5 Spiderman lunge stretch (each side)
5 Burpees
Complete AMRAP 9:
12/9 Calorie Ski
9 Burpees over the Bar
6 Russian KB Swings (70/53)
Deadlift:
4×4 (Building)
*Rest 60-90 seconds between sets*
Try to build to heavier than last week’s sets of 5.
2 Rounds of:
15/12 Calorie Row
10 Empty Bar Power Snatch
5 Burpees
6 Sets of 1 Rep of the Snatch Complex, building in weight as you go…if possible.
Every 3:00 for 5 Sets: (15 Minutes)
10 DB Devil Press
10 Box Jump-Overs
200 Meter Run
then…
2 Rounds:
10 Jumping Jacks
5 Burpees
10 Reverse Lunges
5 Sets of:
Barbell Push Press (Add Weight as you see fit)
Complete As Many Rounds and Reps Possible in 10 Minutes of:
5 Burpees
10 Air Squats
15 Plate Hops
*Complete one bear crawl across the gym and back after each round.
Today’s Game is:
“Freeze Tag”
3:00 Easy Bike
:30 Banded Shoulder Distraction/Position
-then-
2 Rounds:
10 Waiter Squats (5 each arm)
10 Pushups
Complete For Time:
15-12-9-12-15
Front Squats (95/65)
Calorie Row
*Touch-n-go on the complex
(1+1+1) x 3 sets @ 75-80% 1RM Snatch
*Rest 60-90 seconds between sets*
2 Sets:
1:00 Cardio (your choice)
30 Single Unders
20 Plate Hops
10 Russian Kettlebell Swings (moderate/heavy)
10 DB Sotts Press (5/side)
With a partner, complete:
150 Double Unders (each-complete at the same time)
30 Handstand Push Ups (split)
30 Power Cleans (155/105) (split)
30 Handstand Push Ups (split)
150 Double Unders (each-complete at the same time)
With a partner, complete:
150 Double Unders (complete at the same time)
30 Strict Handstand Push Ups (split)
30 Power Cleans (205/135) (split)
30 Strict Handstand Push Ups (split)
150 Double Unders (complete at the same time)
*Take 10 Minutes to build to a heavy single.
5 Sets:
500m moderate,
100m recovery jog (any pace that allows you to maintain the moderate pace).
-No add’l rest b/t reps or sets-
-Rest: 3-5min-
4 Sets:
150m sprints at 92, 95, 98, 95% effort
150m walk
-No add’l rest b/t reps or sets-
Score is Total Workout Time (including rest)
2 Sets:
16/12 Calorie Bike (build intensity each round)
8 Single Arm DB Thrusters
8 Scap Retractions
6 Kip to Swing
4 Alt. V-Ups (each leg)
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
Buy-In: 40/32 Calorie Assault Bike
30-20-10
Wall Balls (20/14)
Toes to Bar
Cash Out: 40/32 Calorie Assault Bike
Complete For Time:
Buy-In: 50/40 Calorie Assault Bike
42-30-18
Wall Balls (20/14)
Toes to Bar
Cash-Out: 50/40 Calorie Assault Bike
TARGET SCORE
Target Time: sub 15 Minutes
Time Cap: 20 Minutes
STIMULUS and GOALS
This couplet is going to be a full body mash!!! The heart rate and lactic build up in the quads will be intense while your shoulders won’t be fresh from all the work. We want to work on getting progressively faster with your pacing as the reps descend through the workout, then maintaining pace on the final bike!
WORKOUT STRATEGY & FLOW
Assault bike: Come out with a moderate/fast pace that you can slightly increase intensity with for the 30, 20, and 10. A good goal for watts is 450/375+ and building each round.
Toes to bar: Start with manageable sets out of the gate as the first round begins with a big number! Work to keep tension at your forward swing to help maintain speed and fluidity completing each rep!
Wall Balls: These will be very challenging due to the increased load. We still want sets of 10-15+ to open, and committing to a manageable but not excessive rest period each time you drop the ball
8-6-6-4 *weighted* (pronated) pull-ups (or strict)
4×10 Dumbbell bent over rows (moderate/heavy) (each side)
3×10 Strict ring dips
2 Sets:
1:00 Moderate Airbike
8 Thrusters
6 Good Mornings
4 Alternating V-Ups (each leg)
*Complete 15 Banded Tricep Pushdowns (banded) between sets
Deadlift:
5×5 (Building)
*Rest 60-90 seconds between sets*
*perform 5 single leg Kettlebell deadlifts (each side) (moderate to heavy) in between sets
“The 30’s”
For Time:
30/24 Cal. Assault Bike
30 Thrusters
30 Toes-to-Bar/Hanging Leg Raises
“Tabata”
-Cossack Squats
-Broad Jumps
-Push Press
Complete 5 sets of 6 DB Bench Press
*In between sets, complete 1 down and back in the agility ladder!
With a partner, complete 4 rounds of the following alternating movements:
4 Minute AMRAP:
6 Single-Arm DB Thrusters
6 Tuck Jumps
6 Toes-to-Bar/Hanging Leg Raises
-Rest 1:00-
Musical Chairs
4x :30/:30 Row
then…
2 Rounds of:
20 Cossack Squats
15 Ring Rows
10 Scorpions
Complete For Time:
30/24 Calorie row
15 Pullups
30/24 Calorie Row
30 Pushups
30/24 Calorie Row
15 Pullups
30 Pushups
Back squat + Front squat:
(5+1) x 5 sets.
*Rest 60-90 secs between sets*
*The front Squat should be a struggle, but not a miss.
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