30 Seconds:
Easy Jog
Quad Stretch
Knees to Chest
Mountain Climbers
Moderate Jog
Straight Leg Kick
Walking Samson
Top Half Burpees
Faster Jog
Side Lunge
Slow Air Squats
Easy Burpees
45 second pec/shoulder stretch
45 second “up dog”
21-18-15-12-9-6-3
200 Meter Run
Toes to Bar
Burpees
2 Rounds:
30 Second Each(2 gym laps after each movement):
PVC Cuban Presses*
Push-up to Down Dog
3 PVC Pass Throughs + 3 Overhead Squat
*Strict High Pull + Turnover + Press. Essentially a Strict Standing Clean and Jerk*
30 Snatches 95/63
30 Clean and Jerks 95/63
30 Thrusters 95/63
GENERAL:
Barbell only workout
Choose the weight based off your limiting factor, will likely either be the power snatches or the thrusters
Should be something you can complete in 2 sets when fresh on each movement
Conditioning should be the challenge, not the weight
Use the same weight for all three movements unless one is exponentially more difficult due to mobility restrictions
Shouldn’t take more than 12 minutes
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
30 Seconds
Easy Single Unders
Active Samson
Barbell Bent Over Rows
Higher Single Unders
Pausing Air Squats
Barbell Standing High Pulls (No Hips, Just Elbows High)
Faster Single Unders
Push-up to Down Dog
Barbell Front Squats
Banded Glute Activation
(use your own band if you have them, otherwise we’ll make it work with what we’ve got!)
2 Rounds:
20 Seconds Squats
20 Seconds Glute Bridges
10 Seconds Lateral Steps Right
10 Seconds Lateral Steps Left
Barbell Calf Smash: 1 Minute Each Side
Place a barbell very low in a rack. Place one leg on top of the bar and move the foot through a large range of motion. Hang out in tight spots for a while before moving on. You can use the other leg to add pressure as needed. The goal here is to loosen up the calves for jumping and for better range of motion during our front squats. If needed, two people can be on one bar at a time.
HEAVY 3 does not mean 3 REP MAX. We want you to build with perfect positions. We’ll get heavy, but not so heavy that our posture and technique is compromised.
RX+ 3 Rounds:
10 Front Squats 185/133
20 Chest to Bar Pull-Ups
50 Double Unders
RX 3 Rounds:
10 Front Squats 135/93
20 Pull-Ups
50 Double Unders
GENERAL:
Use the first round to feel things out
Maintain in the second round
Aim to make the third round our fastest
FRONT SQUATS:
1-2 sets from the very beginning
If you know these will be a problem in rounds 2-3, break them up from round 1
PULL-UPS:
Chip away at the pull-ups and take the total number (60) into account
These are more about the last two rounds than the first one
Steady sets of 3-5 will likely be sustainable throughout
DOUBLE UNDERS:
Double unders may feel difficult coming off the chest to bars
Think 1-3 sets: 50, 25-25, or 25-15-10
Get to 25 on each round and make a judgement call whether to break or not
Perform 1 min of double under practice or 75 single unders if needed.
30 Seconds Each:
Easy Bike
Medicine Ball Deadlifts
Moderate Bike
Medicine Ball Front Squats
Faster Bike
Medicine Ball Thrusters
then,
empty barbell warmup
1 min childs pose on med ball
1 min med ball squat hold
5 Rounds:
1 Minute Wallballs 20/14
1 Minute Push Presses 95/63
1 Minute Calorie Bike
1 Minute Rest
