3 rounds:
10 push ups
15 situps
20 air squats
then
3 rounds:
10 barbell good mornings
10 barbell rows
10 barbell press(any way)
power clean or full clean from the floor to begin your reps
For Time:
15 thrusters 95/63
15 box jumps 24″/20″
12 thrusters 115/73
15 box jumps
9 thrusters 135/93
15 box jumps
*step ups will be acceptable today
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#
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
