8 min SLAMRAP:
10 ring dips or hrpu
20 air squats
10 barbell good mornings
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
with a partner switching anytime:
20 rounds
10 unbroken toes to bar
5 min dry-land warm-up
perform 150m of each:
legs only
legs and hips
full slide (regular stroke)
then
10 min build strokes per minute EMOM: (Do not exceed 65%, convo pace. Focus on good movement and mechanics.)
16-18-20-22-24-26-24-22-20-18-16(SPM)
1000m @ 2k+8
500m @ 2k+6
2000m @ 2k+8
750m @ 2k+6
rest 4 min between
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
cut the push-ups to 5 today and end with a shoulder stretch 20 sec each side 2x
improve from last time, whether that be with more weight or with better movement and control with the same weight.
25-15-10
Deadlift 225/155(mens bar)
HSPU
rest 2 min
25-15-10
Wall Ball 30/20
Ring Dip
workouts can also be scaled with lighter weights or take reps to 15-10-5, just notate accordingly.
10 min AMRAP w/ a partner:
One partner does muscle ups, while the other partner does double unders. Partners may switch at any time.
there will be two separate scores for each person:
1st score will be total MUs
2nd score will be total DUs
any gymnastics movement would be a suitable scale as long as you’re working to progress on that movement. Choose something challenging.
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
then 3 SLOW rounds:
5 hang power snatches
15 situps
30 double unders or singles
move up if feeling good and moving well, otherwise stay put.
10 min AMRAP: RX+
30 power cleans 185/123
30 bar facing burpees
120 double unders
RX
135/93
bar over burpees
15 min AMRAP:
15 assault bike cals
12 Front squats 135/93
9 GHD sit-ups
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
before the shoulder prep, perform the following:
25 jumping jacks
15 swinging jacks
alt. groin stretch half way
runners/hip flexor stretch half way
inch worm with 5-4-3-2-1 pushups
For Time:
100 pullups
100 pushups
100 situps
100 air squats
pull-ups:
starts in the hang with full extension of arms, ends with chin above bar.
push-ups:
starts in plank,
elbows move past shoulder blades on the descent or chest/ribs touch the floor,
knees do not come in contact with the floor,
you may not rest on the floor after the descent before you come up,
lockout must be achieved before you can take a knee to rest,
ends fully locked out in plank.
sit-ups:
starts with hands behind head touching the floor, ends with shoulders in front of hip crease touching heels or toes.
air squat:
starts standing tall, hip crease must go below the top of the knee, ends with full extension of knees and hips standing tall.
scales:
jumping pull-ups or ring rows
elevated push-ups, knees assist
anchored sit-ups
box squats
repetitions can be cut if needed
40 calorie row
rest 1:1
35 calorie row
rest 1:1
30 calorie row
rest 1:1
25 calorie row
rest 1:1
20 calorie row
rest 1:1
15 calorie row
rest 1:1
10 calorie row
