A.3 rounds for quality
50′ walking lunge
50′ broad jump
+
1:00 Table top stretch or pigeon stretch each side
B.
12 min to build up to a 20 rep back squat
5-10 lbs heavier than last week
C.
10 rounds for time (10:00 cap)
5 pull ups
10 push ups
15 air squats
D.
2X1:00 each
pike stretch
couch stretch
A.
Team stretch
B.
Teams of 2-4
Build up to a heavy 1RM OHS for each member
10 min Cap
from 10-25 min
(15 min AMRAP)
100 Cal bike
50 wall balls
50 DB KB push press 53/35
(switch whenever needed)
C.
Big mobility flow
A.
500M Row
2X10 Stiff legged KB DL
2X10 Leg pumps
B.
8 Min EMOM
6 deadlifts each min
Moderate weight with a small build
C.
6 Weighted step ups 53/35-24/20″
6 KB Diggers (same weights)
6 Toes to bar
8 weighted step ups
8 KB Diggers
8 TTB
continue as far as possible in 8 min
D.
5 min cool down
50′ Inch worm push up
50′ Sampson stretch
A.
Mobility+easy aerobic work (your choice)
B.
For 20 min
Row 30 cal
30 ring rows
30 burpees
30 Air squats
30 Turkish Get ups
All at 60% effort, breath and move
A.
500M Row
2X:30 Each
Banded pec stretch
Banded lat stretch
2X10 heavy wall ball shots
B.
10 min to build up to a
Behind the neck push jerk X 3 rep
Or
Front rack push jerk X 3 rep
C.
“DT”
5 rounds for time
12 DL
9 HPC
6 Shoulder to OVHD
155/115
D.
5-10 min cooldown bike/row/jog
A.
3 rounds at a warm up pace
50′ each
Bear crawl
Burpee broad jump
10 American swings
B.
400M Run or Row
10 burpee box jump over 24″/20″
10 American swings 53/35
12 min AMRAP
Rest 3 min
6 min AMRAP
Of the same movements/reps
*Try and get exactly half of your first set
C.
(Optional)
12:00 Row
Easy aerobic pace, nothing crazy fast
D.
2X1:00 each
pancake stretch
elevated hamstring stretch (each leg 1:00)
+
Foam roll quads
A.
500M Row
2X:30 Table top stretch
2X:30 Couch stretch
2X10 Heavy wall ball shots
B.
20 rep back squat at body weight or 50% of your 1RM, your choice
12 min cap
C.
7 min AMRAP
7 touch n go snatches 115/75
5 pull ups
3 Bar muscle ups (or 7 C2B pull ups)
D.
1K Row cool down
A.
500M Row
2X10 American swings
2X10 Leg pumps (no band)
B.
Deadlift
6 min EMOM
6 Deadlifts
@moderate weight (small build)
C.
27-21-15-9
Cal rowed
Thrusters 95/65
D.
50′ Inchworm push up
2X1:00 Elbow to wall tricep/lat stretch
2X1:00 Elevated hamstring stretch
Saturday
A.
Team Stretch
B.
400M Run w 20/14lb ball
21 pull ups
(Switch partners)
400M Run w 20/14lb ball
21 pull ups
(Switch partners)
200M Run w/ball
15 pull ups
(Switch partners)
200M Run w/ball
15 pull ups
60M Run
9 Pull ups
(Switch partners)
60M Run
9 Pull ups
Once both partners are finished they will perform 45 wall balls each (must finish set before switching to the other partner).
C.
10 min cool down
Rest day
Or
30 min easy amrap
300m row
10 wall ball shots
1 rope climbs
Monday
A.
2 min Jump rope
2X:30 Table top stretch
2X:30 Couch stretch
B.
Dumbell/Kettlebell split squat
5X5 KB Split squats + 10 Russian swings
10 min time cap
Go up in weight from last week or back leg height
C.
Every 3 min for 9 min
8 clean and jerk 205/145
10 TTB
D.
2 sets of
10 lat pull up
10 Glute bridge
10 Inch worm-No push up
Tuesday
A.
3 min jog
2X50′
High knees
Butt kickers
Walking high kicks
Bounding
Carioca
B.
22 min AMRAP
400M Run
20 Double unders
5 wall walks or 1:00 Plank
C.
2:00 calf stretch each side
2X10 leg pumps (no band)
Wednesday
A.
500M Row
2X:30 Each
Banded pec stretch
Banded lat stretch
2X10 heavy wall ball shots
B.
Build up to a challenging 6 rep max on push jerk
15 min cap
C.
5 DL
5 Hang power clean
5 Front squat
5 Push jerk
EMOM till failure or 10 min
All at 155/115
D.
5-10 min cool down bike/row/jog
Stouthearted. 