Assign Lanes
Back Squat
5×5, every 2 min
First set 5-5-5 tempo
each set decrease by 1 sec
add weight as desired
3RFT, 20 min cap
20 Kip Swings
20 DB Thrusters
20 DL to Row
ASSIGN BOXES
AMRAP
2 Min work, 30 Sec Rest (add 30 sec rest each rd)
7 Rds
10 Burpees
12 Butterfly Sit Ups
5 Hang Semi Squat Cleans
2 min, 30s rest
2 min, 60s rest
2 min, 90s rest
…continue in this fashion
ASSIGN BOXES
Power + Holds
4 rds, every 90s
6 Ball Slams + 40s OH Hold
6 Broad Jumps + 40s Mid Squat Hold
10 Double Pump Plyp Push Ups + 40s Plank
Warm up DL
8 Min Ladder
2 DL (+2 every rd)
4 DB Hang Snatch (+4 every rd) 1 for 1
20 Jump Ropes (+20 every rd)
ASSIGN BOXES
30 Min AMRAP
Part A:
10 Plate Pull Overs
8 DB Chest Press
15 G2O (plate)
Part B
20 SSJ
10 KB Goblet Squat
12 KB SDHP
1 rd of A, 1 rd of B
2 of A, 2 of B
3 of A, 3 of B
continue for 30 min
LANES
30 Min Rowling
Row 100m
+/- 100m = _____reps
_____KBS
_____BJO
_____Strict Pull Ups
_____Strict HSPU
Once completed, that is 1rd
Clean rower after using it.
Boxes
Skill: Semi Squat Clean
*CATCH IN AN ACTUAL SEMI SQUAT.
*CATCH THE BAR WITH AN INTENT TO SQUAT IT.
*Focus on Fast elbows and STICKING the semi squat position.
3RFT
12 Cal Row Bike
9 Hang Semi Squat Clean
6 Bar over Burpee
3 min rest
For Time
36 Cal Row/Bike
27 Hang Semi Squat Clean
18 Bar over Burpees
Then 4 Min of Accumulated Plank
Every Rest you take costs you 5 burpees to be done on the spot.
ASSIGN BOXES
Tabata – every exercise 4x in a row then move to the next exercise.
2 times through
Banded Fire Hydrant (Alt side every rd)
Double KBS (eye level)
Double KB Sumo Squat (or Front Squat)
Double KB Reverse Lunge
Plank Jacks