3 rounds
Row/ride 60sec
5 snatch grip deadlift (empty bar)
5 hang muscle snatch
5 OHS
Hip – Mid Thigh – Front of Knee
30-20-10 HRPU
5-3-1 rope climbs
Scaling
– Push up: elevated on barbell
– Rope Climb: 15-9-3 ring row + abmat sit up
Partner chest opener – roller and hanging 2mins each
Tabata 1: Single skips and spiderman lunge
Tabata 2: Double unders and mountain climbers
400m double KB front rack carry (24/16)
7min cap
9min Ascending ladder
2-4-6-8-10-12-etc…
Box jump over (60/50)
DB box step over (15/10)
Rx+ 22.5/15
LX ball in glute med. 2mins /side
Couch stretch + lizard 2mins /side
2 rounds
18 ball slams (20/15lb)
15 T2B
12 wall balls using same slam ball
3 rope climbs
Rest as needed before starting B
50 single arm DB push jerk, alternating (25/15)
2 rnds each (1 work, 1 rest on each movement)
5 push ups
10m burpee broad jump
15 pass throughs
20 RKB swings
2014 Regionals Event 6
50 cal row
50 box jump overs (60/50)
50 deadlifts (80/55)
50 wall balls (9/6)
50 ring dips
50 wall balls
50 deadlifts
50 box jump overs
50 cal row
21min cap
Sub HRPU for ring dips as needed
TEENS
35 cal row
35 box jump overs
35 deadlifts
35 wall balls
50 burpees
35 wall balls
35 deadlifts
35 box jump overs
35 cal row
18min cap
EMOM x 10min
Odd: row 10-15 cals
Even: 1 round Burgner warm up (alternate snatch and clean every other min)
Jerk technique (from rack)
5 attempt at each lift
Lift every 2mins
5mins between snacth/C&J
Accum. 50 face pulls
Roll T-spine/Hammies
15mins on improving your range of motion (RoM)
3 rnds
10 pvc pass through
10 reverse grip strict press
5 pvc push jerk
50 single skips
20 mountain climbers
50 push jerks (60/35)
*each time you put a the bar down do 35 double unders
12min cap
Rx+ 70/45 and 50 double unders
2mins row, bike, run (increase pace every 30sec)
Then 3 rnds
5 inchworms
10 pvc pass through a
5-10-15 squat therapy squats (slow squats against a wall, butt to med ball)
5 rounds
5 power cleans (70/45)
10 lateral burpees
10min cap
Rx+ 85/55
Over under relay
5 rounds
15 Push ups
15m of 2 lunge steps + 2 squat (20/15)
20 Plate GTOH
Push ups: do with your feet on your plate, thighs may not hit the ground
2 lunges + 2 squats while “bear hugging” your plate for 15m
Coffee/breakfast at Brother Bear Cafe
