DB Randy
For Time
10 min Cap
75 DB Snatches Alternating
Death by sandbag cleans starting at min 1
RX+ 50/35 150/100
RX 50/35 100/70
Pico 35/25
2k Row
150 Double Unders
10 rounds of “Cindy”
“Cindy” is
5 pull-ups
10 pushups
15 air squats
RX+ perform chest to bar pull-ups
Machine for 2 Min
Crossovers – 10
Good Mornings with Twist – 10
Runners/Hammy Stretch – 4
Down/Up Dog – 4
Thread the Needle – 8
Thoracic Rotations – 4 Each
Inchworms – 4
Walking RDL’s
Toe Taps – 10
Squat/Hammy Stretch – 4
Heel to Toe Rocks – 10
Barbell Warm-Up:
Good Mornings – 5
Elbow Rotates – 10
RDL’s – 5
Deadlift – 5
Pigeon Pose – 30 Sec
1: Deadlifts -8 @65%
2: DB Bent Over Rows – 8
3: Rest
4: Tempo Deadlifts – 6 @70%
5: DB Bent Over Rows – 8
6: Rest
7: Tempo Deadlifts – 5 @75%
8: DB Bent Over Rows – 8
9: Rest
10: Deadlifts – 4 @80%
5 Rounds
Deadlift – 10 (Moderate Weight)
Plank to Bear – 10
Stepback Lunge to Hop – 10
EMOM 30
RX
1 – 10-15 T2b
2 – 8 Burpee box jump overs 24/20
3 – 3 Power Cleans @ 70% Reset
4 – 25′ HSW / 6-10 HSPU/ 4 Wall Walk
5 – 100′ Farmer carry AHAP
6 – Rest
Pico
1 – 10 V-ups
2- 6-8 Burpee box jump or burpee to target
3- 3 Power Cleans 70@
4- 8-12 DB Press/ 4 Partial Wall Walks
5- 100′ Farmer carry AHAP
6- Rest
EMOM 12
1 – 20 Banded v ups
2 – 5R/5L single leg jumps building on what you’ve been practicing
3 –
4 – Rest
