1min banded front rack stretch /side
3 Way hip stretch x3 /side
–then–
3 Rounds: 5 wall squat, 5 Boot strappers, 30sec pillar hold
Start at 75% and aim to hit 85% for last set
400m KB/DB farmers carry (you choose the weight)
200m Double KB/DB front rack carry
100m Double KB/DB overhead carry
This is NOT for time, just get the work done
Tabata skipping drills (practice singles, running, crossovers, double unders, etc)
–then–
EMOM 8mins
Odd: 15sec beat swing, 6 leg ext. hip rocks
Even: 6 wall ball, 5 ring rows
10 DB thrusters (20/15)
50 double unders
8 DB thrusters
40 double unders
6 DB thrusters
30 double unders
4 DB thrusters
20 double unders
2 DB thrusters
10 double unders
7min cap
B starts at 10min mark
15 C2B pull ups
15 cal row (18cal male)
12 C2B pull ups
12 cal row (15cal)
9 C2B pull ups
9 cal row (12cal)
6 C2B pull ups
6 cal row (9cal)
3 C2B pull ups
3 cal row (6cal)
10min cap
Rx+ 10-8-6-4-2 bar muscle up
Walk, jog, ride, row 5mins
5 rounds
25 ball slams (20/15lb)
10 power snatches (60/40)
Change each time partner does 30m prowler push (30/15kg on prowler) and continue on from where you partner finished
Accum. 50 banded pull aprts & 50 face pulls
Foam roll/smash quads & calves
“Easy” Tabata row (working on stroke rate)
–then–
3 rounds w/ empty bar: Ext. & shrug, High pull, High hang muscle clean, hang power clean, Clean
5 rounds
3 deadlifts
2 power cleans
1 clean
Rest as needed between rnds to move heaviest weight possible
2-3 rounds NOT for time
10 landmine single leg deadlifts /leg
10 weight box step ups /leg
Pigeon stretch 90sec /side
–then–
3 Rounds
1 Bear Complex with empty bar (PC,FS, PP, BS,PP) 15sec beat swing + 3 lat pulls, 3 Inchworm + push up
EMOM for 10mins
5 hang power cleans (70/45)
3 shoulder to OH
1 bar muscle up
Scale BMU to 3 C2B/variations or 5 pull up/variations
Accum. 3-4mins
T-spine ext over roller/peanut with barbell
3mins bike, row
–then–
EMOM for 9min
Min 1: 15m bear crawl + 3 broad jumps
Min 2: 5/5 windmills
Min 3: 15sec sampson stretch /side + 30 DU
50-35-20
KB swing (24/16)
Ab mat sit ups
12min cap
3 rounds NOT for time
10 0-45-90 sholder raises
15sec dead hang
10 scap pull ups
2mins squat hold (1min w/ KB, 1min without)
–then–
3 Rounds
15m high knees, 15m butt kicks, 10 pass through, 10 OHS, 5 roll over vsit, 10 box jumps
10mins getting upside down
– head stand progressions
– HS on wall
– Freestanding HS
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Rx: 42.5/30kg
18min cap
Foam roll low back 2mins /side
Foam roll-a-palooza: Spend 10mins working from your calves to your upper back.
–then–
3 rounds of Rowling
Number over 0 = number of rnds: 5 deadlift 5 HPC 5 PJ 5 good morning
Clean & jerks (60/42.5)
Toes to bar
Row calories
Complete 30 reps/cals per person anyway you like. You cannot move to the T2B until all C&J reps are complete, etc. there will be 4 barbells, 4 bars and 2 rowers only.
A 40 and an 80lb deadball must be off the ground for any reps to count.
Scorpion strecth 2 x 60sec /side
