Part A: 5×5 Back Squat, Every 2 minutes (rack)
3-minute rest to strip barbell and take your barbell to your workout area.
Part B: 5×3 Hang Squat Clean, Every 2 minutes
If more than 11 people in class, Half start on part A, half on B, then switch
15 Min AMRAP
5 Hang Clean and Press
50 Jump Ropes
3 Burpee Box Jumps (+3)
Part A – For Time, 14 min cap
100 Wall Balls (use target on the outside rack)
50 Kip Swings
25 Deadlifts
5-Minute transition to clean Pull Up Bar and Rowers, and move barbells if needed.
Part B – 3RFT, 14 min cap
400 Meter Row
1 Min Farmers Hold
1 Min Plank
*Wall Balls on the outside rack should be done with care. Practice them in the warm-up. Go lighter than normal until you have the feeling of it.
Power, EMOM, 3rds
10 Dead Stop to One Arm Clean (1 for 1)
6 Tuck Jumps
7 Slam Balls
10 Banded Kneeling Crunch
Strength: DB Strict Press
(3-5 sec negatives, Fast Press) make the negatives longer to make it more difficult
For Time, 27-21-15-9
HRPU
KBS (eye Level)
14m cap
3 minutes on the clock:
10 Burpees
6 Pull-Ups (outside only) or Bentover Rows
then start to chip away at 200/145 Bike Cals or 250/200 Rower Cals (remember your cal number)
3-minute rest
repeat 2 more time
3 minutes on the clock:
10 Burpees
6 Pull-Ups (outside only) or Bentover Rows
then CONTINUE to chip away at 200/145 Bike Cals or 250/200 Rower Cals
2-minute rest
repeat 1 more time
2 minutes on the clock:
10 Burpees
6 Pull-Ups (outside only) or Bentover Rows
then CONTINUE to chip away at 200/145 Bike Cals or 250/200 Rower Cals (remember your cal number)
1-minute rest
5 minutes on the clock to finish the Cals
Pre Exhaust, 4rds, Every 2min (Light)
7, 7, 7 Rear, Side, Front Raise
10, 10, 10 DB Squats (2) – Narrow, Reg, Sumo
Holds, 3rds, 12min cap
Max Effort (as soon as you drop OH, go right into the squat hold then rest 1 minute prior to the next round of OH
Overhead (BB)
Squat Hold (Deep)
For Time, 10 min cap
75 Ground to Overhead (very light)
(aka Randy)
see sugarwod