ASSIGN LANES
(there are 17 Squat racks)
Back Squats
3×9, Emom
3×6, Every 1:45
3×3, Every 2:30
15 Min AMRAP
7 Strict Pull Ups
7 HPSU
10 ABMAT Sit Ups (add 10 per rd)
ASSIGN LANES
Sprint Intervals, 6rds, Every 3 minutes
50 Jump Ropes
Walking lunges (there and back x2)
7 DB Muscle Clean (2)
10 Burpee to Target
Strength: 6×2 DL, every 90 sec, Singles
ASSIGN LANES
Holds/Power
3 rounds, EMOM
Min 1: 45s Wall Sit
Min 2: 5 Box Jumps for Height
3 rounds, EMOM
Min 1: 45s Farmers Hold
Min 2: 5-10 Kip Swings (focus on lat power)
3 rounds, EMOM
Min 1: 45s Plank
Min 2: 10-15 Plyo Push Ups
For Time, 12m cap
50 Cal Row/Bike
40 HRPU
30 Wall Balls
20 Kip Swings
10 Box Jumps (for height)
30 Min AMRAP
66 Cal Bike/Row
33 DL (light)
33 Front Squats
33 Hollow Rocks
Black Friday Workout, 30 min cap
$500 to spend
$2 = 1 Burpee Box Jump
$5 = 10 SSJ
$15 = 12 KBS
$20 = 5 Hang Squat Clean
Workout ends when you reach $500
Spend however you want
Assign Boxes
Skill: Strict Press
*1 Sec pause at the top WITH ACTIVE SHOULDERS
Elbows up in the rack position
NO overarching
Skill: Bentover Row
*No Rocking
Flat Back, Shoulders a little higher than parallel
SLOW and CONTROLLED
21-15-9
Strict Presses (Light)
30 Sec Front Support (add 15 second each rd)
then 21-15-9 of:
Super Strict Bentover Row (light)
30 Second Overhead Hold (ACTIVE SHOULDERS)
Then 4×12 of each, 45 seconds between sets
Torpedo Bicep Curl
Torpedo Skull Crushers
Torpedo SHDP (holding both sides)
ASSIGN BOXES
Tabata: Perform each exercise once and then move to the next exercise. (NOT 8 in a row)
Low Push Up Hold
Squat Jumps
Slam Ball
Torpedo Thruster
Burpees