Commit to be fit!
Warm Up:
2rds
100m run
10 BB good mornings
10 Russian KBS (light)
7 sets
200m run
10 C2B pullups
20/15 Cal Row
*rest 2min between rds.
3 sets-30sec per leg.
Banded Hip Stretch
Couch Stretch
Warm Up:
2rds
100m run
7 Romanian DL
7 Front Squat
7 Strict press
*Clean and jerk BB Warm up
find 1RM for today.
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
10 min EMOM perform 6 (3 each way) around the world as high as possible. May be done with a partner taking turns holding the PVC pipe for height .
**BOTH partners do 10 sets
400m run
Line Drills
** 30 min cap**
20/15 Assault Bike Cal
20 Burpee Box Jumps (24/20)
20 Deadlifts (205/135)
800m run
20 Deadlifts
20 Burpee Box Jump
20/15 AB Cal
400m run
20/15 AB Cal
20 Burpee Box Jump
20 Deadlifts
200m run
20 Deadlifts
20 Burpee Box Jump
20/15 AB Cal
1 min plank, 1 min rest x5
400m run
20 leg across body
15 glute ham raises
10 lunges
10 banded clams
10 banded reverse clams
*banded walk.
EMOM 12min
(70% of FSQ)
Min 1: 4 FSQ
Min 2: 8 BSQ
9-7-5
Muscle-ups
Snatch, 135#/95#
**Squat snatch
*10 min cap. Modify with C2B pullups (same rep count)
stretch after class
Warm up:
Hungry Hippos: Split the class up into two equal teams and create a small space of area for the game. Each team starts on an opposite end of the designated space and all of your gym’s medicine balls are in a pile in the middle. Once the game begins everyone crab walks as fast as possible to the medball pile where they grab a medball and place it in their lap. Once the medball is in their lap, the athletes have to crab walk to ball back to their end line where they can drop it off and cruise back to the middle to do it all over again. This one is sneaky hard and pretty taxing on triceps. Scores are the total of pounds moved to each side by a team in the allotted time. The team with the most pounds moved in that time wins!
Partner WOD
Buy In: 800m (together)
6 Rope Climbs
60 OHS (95/65)
6 Rope Climbs
60 FR Lunges
6 Rope Climbs
60 Hang Power Cleans
6 Rope Climbs
Cash Out: 800m run together
*One person works at a time; both must be back from the run to start working.
Warm Up:
400m run
2rds
5 Kips
10 BB FSQ
10 BB Strict press
5 BB Thruster
4rds
18/15 Cal Row
18 Thrusters (65/45) / double KB or DB thrusters
15 Toes to bar / 20 v-ups
Warm Up:
2rds
100m run
10 BB good mornings
10 Back squat
7rds
200m run
5 Dball G2S (100/70)
200m run
10 DB snatch (50/35)
*rest 1min between rds.
stretch after class
