2mins deep squat hold (1min w/ light KB, 1min without – try to maintain a neutral spine and avoid falling)
–then–
2mins banded front rack stretch /side
–then–
2mins bike or row (moderate to hard pace)
Start @ 60% clean and aim to increase to a heavy single for the day
Tabata ball slams (20/15lb)
GO HARD!!!
Banded lateral seam stretch 2mins /side
–then–
2 Rounds: 5 beat swings, 10 banded pull apart, 15 pass throughs
–then–
3 rounds: Burgener Warm Up w/ empty bar
7mins
25 Hang power snatches (60/40)
Max T2B in remainder
Sub 2:1 K2C for T2B
Bike or row 3mins
–then–
3 Rounds: 5 muscle up transition, 3-5 ring dips/push ups, 2 wall climbs, 5 KB SDHP, 5 RKB swings
10mins to find a WORKABLE & MAINTAINABLE scaling option for muscle ups and HSPUs
OR
10mins working on 1-2 muscle ups and 1-2 HSPUs for efficiency
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
KB swings: 32/24kg
Roll/smash glutes, hammies & t-spine 3mins /side
Dynamic running drills: High knees, butt kicks, Carioca, toy soldier, skipping, spiderman crawl, etc
–then–
EMOM x 8
Min 1: 3/3/3 RDL, deadlift, banded good morning (Increase weight every round)
Min 2: 5 dynamic calf box jumps, 7/7 mountain climbers
21 deadlifts (70/45)
Run 400m
15 deadlifts (85/55)
Run 400m
9 deadlifts (100/65)
Run 400m
Easy Row, ride, jog, walk to 20mins on clock
–then–
3 x 10-15 GHD sit ups (if this is an intro – only go to parallel, if experienced – 2-3sec lower & 2-3sec raise)
2mins double unders
–then–
Tabata mash up: beat swing, HS/wall climb hold, ring row, wall ball
Spend 15mins on pull up & HSPU variations/scaling options
Warm up thruster throughout
3 Rounds for time of:
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
15min cap
*Thrusters: 60/42.5kg
**Scale weight, use bands/jumpng pull ups and abmats, HR/banded/elevated push ups as needed
foam roll lats & quads 90sec /side /part
Banded hip flexor stretch 2mins /side
2-way banded shoulder stretch 60sec side
–then–
EMOM x 6
Min 1: Burgener Warm up (sub SG strict & push press for drop,land,OHS)
Min 2: 30sec AMRAP double unders
Aim to use last week strict press 10s, add 2.5-5kg if needed
15-20mins stretching
2-3mins bike or row (increase pace each min – start easy!)
–then–
2-3 rounds: 10 medal clean, 5 muscle up transition (+ jumping ring dip), 5 broad jump, 5 SLOW TIGHT pass through
10mins on muscle up skill
Also spend a few mins finding your workable scaling option
21mins (3 x 7min AMRAP)
Row 1000m
Max muscle ups
Run 1000m
Max cleans (80/50)
Air bike 85/60 cals
Max wall balls (9/6)
Perform as:
1) AMRAP 7min: row 1km + max rep ring muslce up in remaining time
2) AMRAP 7min: run 1km + max rep power clean in remaining time
3) AMRAP 7min: air bike + max rep wall ball in remaining time
Goal: row, run, bike done by 5min mark in each interval
Couch stretch 2mins /side
Banded tri/lat stretch 90sec /side
Couch stretch 2mins /side
–then–
3 Rounds: 1min double unders, 10 pass through, 10 reverse grip strict press, 10 banded good morning, 5 roll over to broad jump (or v-sit)
10mins on empty bar C&J drills and skills prior
10mins on HS walk/hold practice (master your HS holds 1st!)
3 x 10: 0-45-90 shoulder raises (stand with back on wall)
