Mini Sprint Course
5rds, Every 4 minutes
100 Jump Ropes (50 DU)
15 Push Ups
8 STRICT Pull Ups (Rows inside)
5 Clusters (squat clean to thruster)(-1 every rd)*
*add weight as desired
3RFT, 15m cap
8 Bar over Burpees
7 Hang Cleans
8 Bar over Burpees
7 S2O
*see coach for weight suggestions
Back Squat, 7×3 (70-80% or increase weight per rd)
Every 2 minutes
7rd EMOM
Min 1: 1 Lap Run (if the lap takes over a minute run 1/4 of the way and then back)
Min 2: 10 KB Dead Stop Swings (overhead)
Min 3: 15* Strict T2B or Knee Tucks (15 will be tough if you actually do them strict)
32 Min Ladder
10 ABMAT Sit Ups (+10 each rd)
7 Wall Balls (+7 each rd)
5 Box Jumps (+5 each rd)
2, 4, or 6 DL (depending on how heavy you want the weight to be)
Power, 3rds
Min 1: 12 Banded Pulldown Crunch
Min 2: 20 KB Gorilla Cleans
Min 3: 10 KB Squat Jumps
Strength: 4rds, every 2 min
2 Clean pulls to Squat Cleans
Add weight per rd as desired
1 Min on, 1 min off
7 rds
25 second DL HOLD (with the weight from the strength)
with the time left Max Cal (row/bike HARD)
*for this to be effective, you have to get on the Bike (or rower if needed) fast or stop the DL a few seconds early.
Partner Chipper, 36-40m cap
Every 2 minutes Partners must switch
Once Row is complete it becomes a rest station
Both people are always working at the same time
Part 1:
150 DB Bench Presses
150 Alt Db Snatch (1 for 1)
150 DB Lunges (1 for 1)
Part 2:
3000m/2400m
2700 m/f
Same DB weight throughout
10 Minutes on the clock:
800 Meter Run (mod: row 800m, bike .8 mile) Run to house 194 or do 5 laps
with the time left AMRAP of:
6 Hang Snatches
8 Hollow Rocks
rest 2 minutes
8 minutes on the clock
600 Meter Run (Mod: 600m row, .6 bike) (run to sewer cap and back + 1 lap) (or 3 laps)
with the time left 2RFT of:
6 Hang Snatches
15 Air Squats
rest 2 minutes
6 minutes on the clock
400 Meter Run (400m row. .4 bike) (sewer cap and back OR 2 laps)
with the time left AMRAP of
8 Hollow Rocks
15 Air Squats