3 Steady Rounds:
20 Goblet Squats
15 Sit Ups
10 Strict Pull Ups or ring row
then
2:00 Squat Hold
no belts
14 min to complete:
60 Calories on rower
50 step ups 20″
40 Overhead Squats 95/65lbs
30 Burpees
reps not completed will be added as seconds
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
“Donald Marler” w/ a partner switching every 11 reps FOR TIME:
66 Deads (110lbs)
66 Box jumps (24″)
66 KB swings (53lb)
66 knees to elbow
66 sit-ups
66 pull-ups
66 thrusters (55lbs)
66 wall balls (20lb)
66 burpees
66 double unders
there are not seperate weights for men and women. if you can manage the weights and movements, do them. Otherwise scale as needed.
2:00 Bike Row or Run
then
Side lunge w/foot drag down/back 2x
then
slAMRAP 4 Minutes
10 KB Swings
10 Burpees
all reps will be touch go, if last week was easy, bump up 10-15lbs
For time:
row 750m
10 wall walks(nose and tose)
10 overhead squats 185/125
food4less lap
50 burpees
5 overhead squats 185/125
Time cap – 16:00 (any reps left over will be added as seconds)
2:00
7 seconds counting drill
2:00
Cut The Cake – Arms Only
10 minute build
12x60s
First piece should be at approximately 88% of your perceived max training effort for today. Every piece thereafter should move slightly faster than the piece before it, with the final 60s being the fastest of the day.
Damper Setting/Drag Factor : Open
Stroke Rate: Open
Pace: As Prescribed (Start at 2k-4)
Rest: 3 min between pieces
20 Band Pull Aparts or Rev. Flyes
then
20 PVC Pass Throughs
then
21-15-9
Empty Bar or PVC Overhead Squats
Box Jumps
8 sets from rack or floor
5 round, 15 min AMRAP:
30 sec ME double unders
30 sec rest
30 sec ME row for cals
30 sec rest
30 sec front rack rev. lunge 135/93
30 sec rest
(RX+) AMRAP 15 Minutes
60 Double Unders
20 Calories on AAB
20 Front Rack Lunge Steps 135/93
