3-5 min bike row or jog
then 3 SLOW rounds:
20 bent over reverse flyes
20 OHS w/pvc or barbell(work narrow grip if easy)
15 abmat situps
7 min AMRAP: (RX+)
1 thruster 135/93
1 muscle up
2 thrusters
2 muscle ups
3 thrusters
3 muscle ups
and so on…
(RX)
125/83
bar muscle up
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
touch and go, NO bouncing off the floor.
3 rounds:
100 double unders
20 kb swings 70/53
20 burpees
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
followed by
100 double unders
500m row sprint
with a partner, 8 min to complete:
150 power snatches 75/55(15s)
2 min rest and weight adjustment for the next piece of work.
8 min AMRAP: alternate rounds w/parter
12 deads 155/105
9 hang cleans 155/105
6 push jerks 155/105
3 rounds:
2 wall walks
15 barbell good mornings
20 cal bike/row
w/ pvc or barbell
5 jump shrugs
5 high and outsides
5 muscle snatches
5 balance to power(position)
5 ohs
5 sotts presses
5 duck walks forward/reverse
drop and reset each rep
3 rounds for reps:
(rep= line crossing/touch)
:45 sec ME gassers
15 sec rest
1:00 ME lunge step gassers
30 sec rest
1:30 ME burpee broad jump gassers
1:00 rest
5 Min Dry-Land Warmup
then
3 min Cut The Cake (arms only) – every three strokes throw in one arms only stroke
then 10 minute Build
Damper setting 1
Begin at a S/M of 16 for the first minute. Holding 16 for every stroke. Every minute after, go up one beat in the stroke rate….17,18,19 etc. At the 5 minute mark, go up one beat in stroke rate every 30 seconds. In the final 30 seconds, your stroke rate will be 30.
6 x 500m Rest x 4 minutes between pieces.
Each 500 must be negative split, meaning it’s at least .1 seconds faster than the previous. The first 500 should be at about 90% effort. Each one should get about 2% faster. The 5th 500 should be everything you’ve got. The 6th 500 is where you learn what kind of an athlete you are. Put everything out of your mind for number 6 and leave it all on the erg.
The objective: Can you find out what it truly means to empty the tanks on number 6?
Every 500 should use a full sprint start if you have one.
