Warm up
12min of work
10/10 single arm presses from seater position
10/10 single arm row
10 GHD Sit Ups
10 Kang squats
•every round increase weight
Complex
7 sets
2 reps each
•Squat Clean
•Jerks
*start at 70% and increase weight after each set
12 min ladder
1-2-3-4-5-6-7-8-9-10-11…
•P. Cleans 185/115
•burpee Bar M.U./Pull ups
Buy in:100 sit Ups
“Helen”
3 Rounds
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
Buy out: 100 sit ups
Warm up
4 rounds of
10 cal bike
5 downward dog / dive bomber
200m run
5’ to complete:
45 russian swings
400 mt run
5’ to complete
45 single arm snatches
400 mt run
5’ to complete
45 wall balls
400 mt run
5’ to complete
35 cal row
400 mt run
5’ to complete
45 sit ups
400 mt run
5’ to complete
800 mt run
1’ rest between each set
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Teams of 2
100 wall balls
50 Clean and Jerks 135/95
75 wall balls
30 Clean and Jerks 155:105
50 wall balls
10 Clean and Jerks 185/115
Warm up
10min
:30 sec Plank hold
DB 10 reps
-High Pull
-Front raises
-Bent over flys
20 drop squats
Squat snatch
Metcon
5 Rounds
1min sled push 180/135lbs
1min Power Cleans 205/125
1min rest
Anaerobic Alactacid
RB Sprints w/ partner
-fwd/bk/shuffle/Bear Crawl *2x thru
6 Sets of each b/f rotating
20s Work:10s Rest
● Battle Rope
● Lateral WB Toss
● Sled
● Slam Balls
*Repeat 1 more round
Finisher: Tabata Abs of Coaches choice
3 Rounds
For time
400m Run
30 H.R. Push ups
20 T2B
10 Front Squats 155/105
9min AFAP
5 DeadLifts 225/155
20-22-24-26-28-30-32-34-36…..
Lunge Hops
Row/Bike
4 sets: 30s at fast pace, 30s at easy pace)
-4min
Rest 2min
4 sets: 60s at fast pace, 60s at easy pace)
-8min
Rest 3min
1000m Run/Jog
*Alternate btw fast/easy pace each turn of corner
**6min to complete?
Rest 2min
–Switch Row/Bike–
4 Sets: (60s at fast pace, 60s easy)
-8min
Rest 3min
4 Sets: (30s fast pace, 30s easy pace)
-4min
~45 Min Total
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