honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
20 min Amrap:
Teams of 3, partners alternate complete rounds:
Dumpster Run
9 Box Jump-overs 24/20″
6 Dumbbell Hang Squat Cleans 50/35
3 min bike or row just above convo pace….
10 shoulder circles small>med>big
10 sh. circles in rev. sml>med>big
knee hugs down, quad pulls back
alt. groin stretch down
lunge steps w/ reach to the sky down
knee hugs down, quad pulls back
lunges w/ twist into the knee down
inch worms down
alt. leg swings down
high knees down/back in reverse
lateral high knees down/back
butt kicks down/back in reverse
smooth broad jumps down
15 band pull aparts or bent over flyes
10 reverse hspu shrugs or plate shrugs
10 shoulder rotates each arm (light)
10 snow angels w/ a Y shrug (light)
30 foot hs walk or 20 count hold or 30 count overhead weight active hold
RX+ For Time:
75 Wallballs 20/14 to 10ft
60 Calorie Row
45 1-Arm DB Snatch 50/35
30 C2B Pull-ups
RX For Time:
75 Wallballs 20/14
60 Calorie Row
45 1-Arm DB Snatch 40/25
30 pull-ups
Fitness For Time:
75 Wallballs 14/10
60 Calorie Row
45 1-Arm DB Snatch 25/10
30 jumping pullups (pull-up bar 6″ above head)
30-24-18-12:
Kettlebell Goblet Squat (70/53)
Sit-ups
24ft Shuttle Sprints(each length is 1 rep)
20 jumping jacks
20 swinging jacks
jog down, back in reverse x3
15 jumping jacks
15 swinging jacks
high knees down, back in reverse x2
10 jumping jacks
10 swinging jacks
butt kicks down, back in reverse x1
alternating groin stretch half way
inch worm w/push-up half way
runners stretch hip flexor stretch half way
3 count squat stretch, 3 count hamstring stretch x10 each
with added shoulder and pull-up prep
10 min cap:
RX+ 3 rounds:
6 Strict C2B
6 C2B
6 Bar MU
Rest 1:00 min between rounds
or
RX 3 rounds:
6 Strict pullups
6 pullups
6 C2B
Rest 1:00 min between rounds
or
Fitness 3 rounds:
10 barbell curls
10 barbell rows
10 reverse flyes
rest 1 min between rounds
choose movements you can fluently move with, lots of broken sets won’t allow you to finish in the time cap.
RX+ For time:
50 Clean & Jerks* 135/93
*EMOM: Complete 6 T2B – starting with the T2B
RX For time:
50 Clean & Jerks* 115/75
*EMOM: Complete 5 T2B – starting with the T2B
Fitness For time:
50 Clean & Jerks*
*EMOM: Complete 6 medball v-ups – starting with the v-ups
3 min bike or row just above convo pace….
10 shoulder circles small>med>big
10 sh. circles in rev. sml>med>big
knee hugs down, quad pulls back
alt. groin stretch down
lunge steps w/ reach to the sky down
knee hugs down, quad pulls back
lunges w/ twist into the knee down
inch worms down
alt. leg swings down
high knees down/back in reverse
lateral high knees down/back
butt kicks down/back in reverse
smooth broad jumps down
Power or full, if you miss you’re done for the day. Build with intent, move well.
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
