30 Min Clock
0-10
Amrap 8
50 Double Unders
10 DB Bench + 2 each round
Rest 2:00
10-20
Amrap 8
10 Plate ground to overhead
15 Db side lateral raises
20 Banded tricep pushdowns
curb run
Rest 2:00
20-30
For time
10-9-8-7-6-5-4-3-2-1
Push ups
T2b/v-up/ab mat sit ups
Machine for 2 Min
Down/Up Dog – 4
Thread the Needle- 8
Thoracic Rotation – 4
Windmills – 10
Good Mornings – 10
Shoulder Wipers – 4
Wall Angels – 10
Pec Stretch – 3 Each
Barbell Warm-Up:
Good Mornings – 5
Elbow Rotates – 10
Upright Rows – 5
Thoracic Stretch – 30 Sec
1: 4 Reg/3 Tempo @65
2: Lu Raises – 10
3: 4 Reg/3 Tempo @65
4: Lu Raises – 10
5: 3 Reg/2 Tempo @70
6: Lu Raises – 10
7: 3 Reg/ Tempo @70
8: Lu Raises – 10
9: 2 Reg/1 Tempo @75
10: 1 Reg/1 Tempo @80
Single Arm KB Swings – 12
KB Z Press – 10
KB Halos – 5 Each Way
KB Farmers Carry Holds – 30 Sec
Teams of 2
30 min time cap
50/40 Calorie bike
40 partner wall balls
30 Sandbag cleans
20 Inconvenient burpee box get overs 48/40
10 Incovenient sandbag over box, walk around box
20 Incovenient shuttle runs (normal) 24/20
30 med ball partner sit up pass (30 each 60 total)
40 partner wall balls
50/40 Calorie Bike
1 Snatch @ rpe7
We will start snatching again soon, just getting familiar with the movement leading up to it.
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Amrap 9
Spicy RX+
50 Double Unders
4 Single Arm Devil press +2 each round (alt arms)
50/35
Mild RX
35 Double unders
4 SADP + 2 reps each round 35/25
Pico
50 singles
4 SADP +2 reps each round
Machine for 2 Min
Down/Up Dog – 4
Thread the Needle – 8
Thoracic Rotations – 4
Toe Taps – 10
Windmills – 10
Good Mornings – 10
Squat/Hammy – 4
Tin Man RDL’s/Figure 4’s
A Skips/Quad Pulls
Crossovers – 10
Barbell Warm-Up:
Good Mornings – 5
Elbow Rotates – 10
RDL’s – 5
Deadlifts – 5
Thoracic Stretch 30 Sec
10 Min Clock
Work up to a heavy 1 Rep
Take 2 Min Breaks between sets
Long Shuttle Runs – 4
Long Farmers Carry – 4
Broad Jump Burpees – 4
