In between each set perform 10 side bends per side with KB or DB.
6 Rounds of:
6 Strict HSPU
6 Ring Dips
30 Double Unders
Right into:
50/35 Calorie Row/Bike/Ski
Row 1000/800 meters
Run 800 meters
100 double unders
200 meter farmers carry
4 rope climbs
50 meter sled push
4 rope climbs
200 meter farmers carry
100 double unders
Run 800 meters
Row 1000/800 meters
40 minute time cap – pace wisely.
Scaled – Modify row and run distances as needed, single unders, light farmers carry, no sled or unweighted
RX – 2 x 35/26, 15′ rope climb (12/9/12 A1A), 45/25 x 2 on sled
RX+ 2 x 53/35, 12′ legless, 45/25 x 4 on sled
KAMIKAZE PLAYLIST! https://open.spotify.com/playlist/3VkX9pU2BfgI507xu6KGOW
12 Minute Cap:
1 Mile Run
50 Box Jump Overs
Max Cleans (165/113)[225/158]
Score is total cleans completed.
3 rds
Min 1- bicycle crunches
Min 2- Windshield Wipers (on floor)
Min 3- Plank
Min 4- rest
Alternating EMOM with 10-50 double unders (this is practice, not cardio). Squats can build or be same across. Form before load ALWAYS.
BRO – PLAY THIS!
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
21-15-9
Russian KB Swing
Pull Ups
into…
12-9-6
American KB Swing (as able)
Pull Ups
Scaled – lighter KB, ring rows & jumping pull ups or vertical ring pulls
RX – 53/35, chin over into chest to bar
RX + 70/53, chest to bar into bar MU
16 minute time cap – for each rep you don’t finish add 1 second to 16 minutes.
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
LETS GET IT!
https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6
Three Rounds for time of:
Run 800 meters
30 Goblet Lunges
20 Push Ups
Scaled – 35/26 or less all the way down to no weight, push ups to a box
RX – 53/35, strict push ups
RX + – 70/53, handstand push ups
20 minute time limit. Scale runs to make time cap. Row as needed.
5 x 2+4 @ 65, 70, 75, 80, 85% of max front squat.
Build to heavier than last week
Every 3:00 for 18 Minutes (2:15 Time Cap Each Round)
10 TTB
10 Burpees Over Bar
10 Thrusters (95/63)
Score is slowest round.
4 rounds
1 minute of work 30 seconds rest for each movement
Box jumps 20″
Burpees
Pull-ups
Butterfly sit-ups
Kb swings 53/35
hang power clean+hang clean+push jerk+split jerk
For time:
Row 500
Run 400
30 Kbs 70/53
20 pull-ups
10 hspu
500 run/row
25 burpees
500 run/row
50 russian kb swings 53/35
500 run/row
25 wallballs 20/14
500 run/row
50 butterfly situps
500 run/row
25 burpees
500 run/row
50 goblet squats
20 Devil Press
20 DB Hang Clean
20 DB Thruster
20 DB Snatch
Rx 40s/25s
Rx+ 50s/35s
15 Minute EMOM:
1: 12/9 Calorie Row
2: 12 Burpees
3: 24 Air Squats [12 Pistols]
At 15 minute mark:
100 Double unders then
21 – 15 – 9
Pull Ups [Chest to Bar]
Box Jumps (24/20)
Score is when you finish the whole thing. Can’t start the “for time” part until 15:00, even if you finish the air squats early.
Only Rx if you kept the whole EMOM Rx.
2 Rounds Not For Time:
5-10 ring dips or ring dip progressions [Rx+ Muscle Ups or Muscle Up Progressions]
10-20 GHD Sit Ups
2 Turkish Get Ups (1 per side)
3 Rounds For Time:
30 Wall Balls
20 Push Ups [Rx+ HSPU]
10 Deadlifts @ 65% of 1RM.
Note deadlift weight in comments.
20 minute AMRAP
Row 200 meters
Run 200 meters
50 foot burpee long jump (25′ x2)
50 foot walking lunge (25′ x 2)
200 meter farmer carry
—-
Scaled – 26/35 KBs
RX – 53/35 KBs
RX+ 70/53, finish each round with 180/100# sled push, 50 yards.
Lunge & farmers carry with one KB.
For lunge and burpees, use 25′ out and back. Last burpee and lunge MUST end over tape line in each direction. Any failure to meet distance will result in a return to the start.
Burpee starts with a drop behind tape line and finishes with a long jump forward. Forward progress is only made by placing hands by feet, kicking back and then jumping forward. Athletes MAY NOT ‘fall forward’ from a standing position. Any reach further than the feet will result in a return to the start.
Score total rounds plus extra meters/feet/reps. Only count completed portions.
Example – 4 rounds plus row, run, burpees = 4 + 450
GET DOWN!
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Scaled – DBs or empty bar, NFT
Masters – 75/53
RX = 95/63
RX+ = 135/93
RX ++ = 155/105
THIS IS VERY IMPORTANT –
DO NOT DO THIS WORKOUT FOR TIME
-unless –
YOU CAN DO THESE MOVEMENTS WITH PERFECT FORM!
If you are still working on form, go slow and make sure each rep is great.
If you do this workout with light weight and perfect form, then (and only then) should you move up in weight.
—
You should be able to complete 12-9-6 at least one cycle unbroken with your chosen weight.
Elite times for this are in the 5 minute range.
Today there is a 12 minute time limit.
Be safe.
Coaches – you are the final authority on what weight each person should choose. It is NOT up to the athlete, it IS up to the coach.
OK OK OK FOR THE LADIES (N Dudes too)
https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP
Percentages of front squat max.
3 Rounds for total time ;
15 Single Arm Thrusters, right arm
15 Second L-Hang
15 Single Arm Thrusters, left arm
15 Second L-Hang
Run 400 meters
Rest 1 minute
Rx = 40/25 lb db (or KB)
Rx+ = 50/35 lb db (or KB)
Alternating EMOM with 1 or 2 rope climbs
PLAYLIST: https://open.spotify.com/playlist/1LI9612Xucij7cAZ37Ojht
3 Rounds for total time ;
15 Single Arm Thrusters, right arm
15 Second L-Hang
15 Single Arm Thrusters, left arm
15 Second L-Hang
Run 400 meters
Rest 1 minute
RX – 40/25, 15 second hang, feet above hips, knees straight.
RX+ 50/35 15 second hang, feet above hips, knees straight.
Masters – 30/20 10 second hang, feet above hips, knees straight.
Scaled – Lighter DB or Air thrusters, 10 second hang, knees bent and above hips.
—-
Each round should be around 4 minutes accounting for 30 seconds for each thruster set, 30 seconds to accumulate hang time and 2 minutes for each run.
Runs should be paced aggressively.
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
OR
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Three rounds for time of:
10 Clean and Jerks, 135/95
400m Run
for time:
400m run
21 thrusters 95/63
21 pull-ups
400m run
15 thrusters
15 pull-ups
400m run
9 thrusters
9 pull-ups
5 Rounds of:
30 Second high plank hold [Rx+ 20 ft handstand walk]
7 Pull Ups
-Rest 5 Minutes-
4 Rounds of:
200 m Run
50 Double Unders
20 Straight Leg Medball Sit Ups (20/14)
-Rest 5 Minutes-
3 Rounds of:
21 Calorie Row
15 Burpees
9 Ring Dips [Rx+ 5 Ring MU]
Score is time at end of everything. 40 Minute Time Cap for whole thing (including rests).
3 Rounds
P1: Row 250 Meters
P2: Elbows up Goblet Hold 53/35
Rest to 10 minutes
Then,
3 Rounds
P1: Chin Over Bar Hold
P2: 21 Goblet Squats
Rest to 20 Minutes
Then,
3 Rounds
P1: Plank Hold
P2: 30 Butterfly Sit Ups, touch kettlebell
Rest to 30 minutes, then:
50 synchronized burpees
Each partner completes each movement 3 times for the first three portions. if a partner is unable to maintain any of the static holds, the other partner must stop and wait.
If you MUST do this alone, do the static holds for exactly the amount of time the row, squats or sit ups take.
For quality, in whatever order you want, breaking up however you want.
800m weighted walk
30 Total GHDs
30 Total Hip Extensions
60 Weighted Box Step Ups
3 Minutes of Planking
30 – 20 – 10
Alternating DB Snatch (50/35)
Air Squats
Never stop.
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
12 minute AMRAP
3 Hang Power Clean
3 Strict Press
30 Double unders
6 Hang Power Clean
6 Strict Press
30 Double unders
9 Hang Power Clean
9 Strict Press
30 Double unders
—
RX – 75/53
Masters – 45/33
Scaled – Dumbbells