4 rounds: Hedge Run 10 push-up toe touches 30 seconds swimmers 10 hollow press downs EMOM x 15: 1. 6-8 strict pull-ups 2. 30s seasaw press 3. 12-15 narrow grip landmine rows 3 rounds: 30 dumbbell snatches 30 double unders 20 DB snatches 20 double unders 10 DB snatches 10
3-position clean deadlift with feet on plates Work to a tough set for the day (Floor to below the knee, floor to above the knee, floor to pockets) EMOM x6: Deadlift to pockets Below the knee power clean Front squat Jerk Into… EMOM x6: Deadlift to pockets Clean and jerk
Medicine Ball Passes alt with coaches choice mobility: 10 reps each: chest passes underhand passes 5/side lateral passes overhead down throws sit – ups squat and pass For Time: (20 minute time cap) 80 calories 80 barbell thrusters 80 burpees over the bar 80 shoulder to overhead 80 calories
Skill: Toes to bar + Every 2 minutes x8 minutes: 1 minute of calories @70-80%, into… AMRAP toes to bar 5 rounds for time: 400m run 15 shoulder to overhead OR 3 rounds for time: 400m run 12 shoulder to overhead
Warm – up: 2 rounds: 8/8 eccentric calf raises 15 toe raises 2 rounds: 30/30 hip flexor stretch 30s hip flexor march 2 rounds: 5/5 hip airplanes 10 alt. side lunges Back Squat 4 x 8 (within 10-15%) 3 rounds: 10/10 single leg RDL – rest 20 seconds between legs
Strength circuit! 5 sets, 2 warm-up, 3 heavy, 45-seconds to complete the set, 30-seconds rest/transition: 1. 6-8 front squats 2. 12-16 alternating box step-ups 3. 20 Russian KB Swings 4. 6-8 supinated grip bent over rows 5. 8-12 long dumbbell sitting presses 6. 20 band pull-a-parts
20 minuntes Easy: 10 alt. thoracic bridges 10/10 pallof press and raise 10/10 half get-ups 5/side (10 total) 3 point lunges 5/5 side-lying plank leg lifts 25 minutes: 800m Run 30 Db box step-ups 800m Row 30 ring rows
20 minutes easy: 1-minutes ski 50-foot slider seal walk 10-20 seconds top of the dip + 10-20 seconds bottom of the dip 10-20 strict knees to elbows AMRAP in 20 minutes: 400m run Max reps bench press *Pick a weight that is ~10-15 rep max
GAME!! + 3 rounds: 1 minute ski erg 50 ft. seal slider walk 30 seconds superman hold 2 around the world box walks 10-15 hanging knee raises 5 rounds: 5 burpee box jump over 10 pike HSPU (use the box) 15 V-ups
3 position snatch deadlift, feet on plates Build to a heavy set for the day (Floor to below the knee, floor to above the knee, floor to pockets) EMOM x6: Snatch deadlift to pockets Below the knee power snatch Snatch balance Into. EMOM x6: Snatch deadlift to pockets Snatch AMRAP
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