30:00 AMRAP w/partner
30 Wallball squat clean
50 russian twist w/wallball
30 Glute bridge w/wallball
1 athlete row/bike for cals
1 athlete work through full reps of one movement, then switch
score is total cals for team at end of amrap
5-7 minute warmup
Part A:
Every 2:00 for 12:00
8 SA Push Press ea arm
8 Oblique Crunch ea side
Part B:
13:00 AMRAP:
5 SA Squat clean thruster ea arm
10 SA Deadlift ea arm
30 Flutter kick (15 ea side)
Deload Part A:
14:00 AMRAP:
500m row / .7 mile bike
100 DU/200 SU
25 Sit-ups
30 Reverse lunges w/kb in suitcase hold (switch hands at 15)
6:00 AMRAP:
10 Power Snatch (75/55)
10 burpee over bar
5-7 minute warmup
Part A:
Tabata Flutter kick
1:00 rest
Tabata Squat Jumps
Part B:
5:00 AMRAP:
20 jump lunges
10 sit-up stand-up / 15 sit-ups
20 two-foot mountain climber
3:00 rest:
5:00 AMRAP:
12 Kick-sit
12 cossack squat
Deload Part A:
10:00 EMOM:
Min 1) 5-8 Strict Weighted pullup/strict pull-up
Min 2) 8-10 Weighted Push-up
Deload Part B:
Every 2:00 for 6 rounds:
10 Jump Squats
8 T2B/K2C
6 S2O (95/65)
5-7 minute warmup
4 Rounds:
5 Strict Press + 5 Push press ea arm
10 SL Romanian Deadlift ea leg
Part B:
For Time:
30 Sumo Deadlift High pull
10 Single Arm Thruster ea arm
20 Sumo Deadlift High Pull
20 Single Arm Thruster ea arm
10 Sumo Deadlift High Pull
30 Single Arm thruster ea arm
Deload Part A:
4 Rounds:
:30 seated tricep extention
:30 rest
:30 Barbell curls
:30 rest
:30 Hollow Hold
:30 rest
Deload Part B:
5:00 AMRAP:
10 wallballs
5 pull-ups
2:00 rest
5:00 AMRAP:
10 Ring dips/box dips
5 burpee bar touch
5-7 minute warmup
Part A:
4 Rounds:
:40 Plank down/up
:20 rest
:40 Side Plank R side
:20 rest
:40 Side Plank L side
:20 rest
15:00 AMRAP:
4 side shuffle
8 Plyo Push-up
16 Burpee High Jump
32 Alternating Reverse Lunge
Deload Part A:
3 Rounds For Quality:
:40 Plank Down/Up
:20 rest
:40 KB Oblique Crunch R Side
:20 rest
:40 KB Oblique Crunch L Side
:20 rest
Deload Part B:
12:00 AMRAP:
HRPU
DB Goblet Squat
Alternating SA DB Hang Clean & Jerk (moderate – light weight)
(2-4-6-8-10, etc. .)
*Same db for goblet squat and C&J*
*For the C&J the reps are for ea arm*
5-7 minute warmup
Part A:
12:00 EMOM:
Min 1) 12 Split squat (6 ea leg)
Min 2) 12 Slow lower SA Strict Press (6 ea side)
Part B:
12:00 AMRAP:
10 Alternating SA Man-maker
20 Sit-up
10 Alternating SA Renegade Row
Deload Part A:
16:00 EMOM:
Min 1) 6-8 moderate backsquat
Min 2) :30 flutter kick
Min 3) 6-8 Strict Pull-up
Min 4) :30 Plank
Deload Day B:
8:00 AMRAP:
10 box jumps
15 Sit-ups
20 KBS
Done @ moderate pace.
No zoom today, get outside!
Part A:
Every 6:00 x 5 Rounds:
400m run
15 Heavy RKBS
15 KB SDHP
15 Heavy Goblet Squat
*1:00 rest between rounds*
Same KB For all movements. This should be heavy.
At home workout:
Warmup:
5-7 minutes
Part A:
Every 2:00 for 8 rounds:
20 jumping air squat
20 sit-up
Part B:
15:00 AMRAP for quality:
10 KB Oblique crunch ea
2 Alt Turkish Get-up
10 SA Bent Over Row ea
2 Alt Turkish Get-up
Part A:
Cycle Test #6:
For Time: (15:00 cap)
2500m Row
15:00 for quality:
10 Half Kneeling Landmine Trunk Rotation ea
2 Alternating Turkish Get-up
10 SA Landmine Bent-over Row ea
2 Alternating Turkish Get-up
At home workout:
Warmup:
5-7 minutes
35:00 AMRAP:
50 Farmers Carry High Knees
30 Alt SA Hang Snatch
20 Spiderman Push-up
50 Juming Jacks
30 Sit-ups
20 Alt SA SDHP
Engine Day:
35:00 AMRAP:
200m KB/DB Farmers Carry
30 Alt KB/DB SA Hang Snatch
20 Spiderman Push-up
200m Run
30 Sit-ups
20 DBL DB/KB Deadlift
Move at sustainable pace
At home workout:
Warmup:
5-7 minutes
Part A:
Deck of cards
Heart = plyo push-up
Diamond = Spiderman Plank ea side
Spade = SA Hang Clean & Jerk ea side
Club = Jumping Goblet Squat
Jack = :45 flutter kick
Queen = :45 two-foot mtn climber
King = :45 Supine Plank
Joker = 20 Double pulsing burpee
Part A:
Take 20:00 to work thorugh these two tests.
Cycle Test #3:
3RM Push Press
&
Cycle Test #4:
3RM Push Press
Part B:
6:00 AMRAP:
10 KBS
5 C2B/Pull-up