10 min dry land warm-up (stretches/mobility)
10 min build (16-30 spm)
10 min sprint start practice (sprint start structure, starting 5, starting 15)
5x3min interval
at the beginning of every 3 minutes, perform a sprint start, then settle into an “easy” pace(65% effort, conversational pace)
long bear crawl + 5 air squats
lunge steps
long bear crawl + 10 air squats
lunge steps in reverse
long inch worm + 15 air squats
runners/hip flexor stretch half way
alt. groin stretch half way + 10 push ups
duck walks half way + 10 push ups
alt. groin stretch half way + 10 push ups
then shoulder stretch 30 sec each side x2
50 cal assault bike
200 double unders
50 hspu
100 wallballs 20/14
scales:
100 mtn climbers for bike (both legs = 1)
200 singles or lateral jumps
hrpu
lighter ball or lower target
OPTIONAL: in the 5 min directly following, 1rm Clean&Jerk.
optional work
3 rounds with a partner:
partner 1: row 500
partner 2: max reps HSPU
partner 2: row 500
partner 1: max reps HSPU
While one partner rows, the other does hspu. Switch takes place after each row is completed. Athletes will row and hspu 3x.
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
then,
5 rounds
10 RDLs (light weight)
10 cal bike or row
5000m relay in teams of 2:
partners can switch every 500m (set rowers for 5k countdown)
RX+
3 rounds:
1k row
rest 1:1
optional work
3×3 min AMRAPs of:
5 deads 315/223
10 c2b pull-ups
15 burpees to 6″ target
rest 2 min between amraps and start over each AMRAP
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
10 min AMRAP: climb the ladder
RX+
1 power clean 155/103
1 push jerk 155/103
1 muscle-up
2 power clean 155/103
2 push jerk 155/103
2 muscle-up
3 power clean 155/103
3 push jerk 155/103
3 muscle-up
and so on..
RX:
135/93
bar muscle up
scales for muscle up:
burpee pullup or c2b pullup
burpee over bar
optional work #1
3 rounds:
7 front squats 225/153 (from floor)
21 bar facing burpees
7 front squats 225/153
rest 90 sec
optional work #2
3 rounds:
30 box jumps 24/20
30 cal assault bike
rest 90 sec
optional work #3
complete all for quality in as few sets as possible before switching to the next movement.
100 ring rows
100 pike situps
100 perfect push-ups
7 min SLAMRAP:
10 barbell press grip OH walking lunges
10 cal bike or row
notate weights used for each percentage on touch and go reps.
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
in the 5 min directly following, find 1rm snatch.
EXTRA WORK #1
3 rounds:
60 dubs
30 cal assault bike
15 deads 225/155
rest 90 sec
EXTRA WORK #2
100 burpees to 6″ target
