Workout
A) 10 Rounds:
100m Row (goal is to land on 100m)
1 Squat, 1 Push Up, 1 Sit Up for every meter you are off
B) Kb Turkish Get Ups:
10 mins to build to a 1RM
C) 13.2
10 Min AMRAP:
5 Shoulder To Over Head @ 52kg/34kg
10 Deadlifts @ 52kg/34kg
15 Box Jumps @ 24inch/20inch
Workout
A) Row 2000m for time
B) Kipping technique practice
C) “Helen”
For Time:
400m Run
21 Kb Swings 24kg/16kg
12 Chin Ups
Workout
A) 10 Min to build to a heavy Clean + Jerk
*aiming to accomplish a lift every minute*
B) Accumulate 1 Min: L-Sit
Accumulate 2 Min: Hollow Body
Accumulate 3 Min: Plank
C) EMOM 6 Min:
6 Hang Squat Cleans @ 60% of your accomplished clean + jerk in (A)
+ 2 Burpees over the bar
-Rest 1 Min-
EMOM 6 Min:
6 Push Presses @ same weight as abvove
+ 6 Box Jumps
Workout
A) Strict Press: 5-4-3-3
*Climbing up in weight every set*
B) “Zembiec”
5 Rounds for time:
11 Back Squats@85kg/60kg
7 Burpee Chin Ups
400m Run
Workout
A) Tabata:
Squats
-1 Min Rest-
Hollow Body
B) For Time:
Buy In- 60 Wall Balls
50 Push Ups
40 Over head walking Lunges (with plate)
30 SDHP w Kb
20 Box Jumps
10 T2b
Buy Out- 60 Wall Balls
Workout
A) Supine Ring Rows
5 sets of max reps *goal is to be as supine as possible*
B) 3 Min AMRAP of:
9 Kb Swings
6 Sit Ups
3 Deadlifts
– Rest 90 seconds-
Repeat 2 more times ( 9 min total work time)
Workout
A) Front Squats: 5-4-3-4-5
*Goal is for the second set of 4
and 5 to be heavier than the 1st*
B) 20 Min AMRAP:
1 Wall Climb
7 Clean + Jerks
100m Run
7 C2b
Workout
A) For Time:
Row 500m
3 Mins Double Unders
15 Burpees
B) Strength:
3-3-3-3-3 Push Press or Push Jerk
C) 3 Rounds:
200m Run
15 Sit Ups
10 Alt Pistols
5 Push Press/Push Jerk
Max Handstand Balance
A) 5 Min AMRAP:
5 Calorie Row
10 Hand Release Press Ups
15 Squats
*Rest 3 Min*
5 Min Amrap:
5 Burpees
10 Wall Balls
B) 3 sets of (this is not for time):
Max Ring Dips
Max Strict Chin Ups
60 sec Plank
*Rest 90 sec*
C) 3 Rounds for time:
20 kb swings@24/16
5 T2B
20 Box Jumps@24/20
5 T2B
