5 minute Dry-land warm-up
Pick Drill
2 minutes
“arms only”
“arms and body only”
10 rounds of 3 minutes:
(30 minute continuous effort)
min 1: steady state pace
min 2: 75% effort(~2k+5)
min 3: 90% effort(~2k-5)
5 min bike or row
bear crawl down
bear crawl back in reverse
lunges down
lunges back in reverse
alt. groin stretch down
shoulder stretch 20 sec each side 2x
squat/hamstring stretch 3 count x10 each
10 frames: (damper at 5)
row to get as close to 100m as possible every frame. How ever many meters you roll over or under multiply by 3 for assault bike calories as a penalty(complete while the others row).
If you roll a perfect 100 on your last frame, you get to roll another frame, if that score is lower than any of olf frames you can replace it. Cap is two perfect 100s after the 10th frame to replace scores. Perfect score will be 1000, all scores will be subtracted from that.
Range of motion workout
6 minute SLAMRAP:
10 OHS (empty bar, try narrow grip if possible)
jog to curb and back
then in place:
alt groin stretch 6 each side w/ 3 count
5 air squats
runners stretch 6 each side w/ 3 count
10 air squats
5-4-3-2-1 push ups w/ wide base
15 air squats
10 min AMRAP:
20 wall balls 20/14
15 box jump overs 24/20
10 abmat situps w/ WB 20/14
RX+
ghd situps
10 wall balls
high knees down, butt kicks back x2
10 wall balls
bear crawl down, alt. groin stretch back
10 wall balls
runners/hip flex stretch down, inch worm back
10 wall balls
burpee broad jumps down, alt. cross kicks back
10 wall balls
3 count squat and hammy stretch x10
full clean is preferred, but power is acceptable with proper movement.
3 rounds of 3min AMRAPs:
30 DUs
10 Deadlifts 135/95
rest 90 sec between AMRAPs
RX+ use KBs 70/53
pick up where you left off on each AMRAP.
5 Rounds for Total Reps
30 Seconds ON/ 30 Seconds OFF
Wall Balls 20/14
Cal Row
Burpee Box Jump Over 24/20
