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(0-10min.)
Row 1000m
50 Alt. DB Snatch 50/35lb.
(10-20min.)
2 Rounds:
400m Run
25 Pull-ups
(20-30min.)
Row 1000m
50 Alt. DB Snatch 50/35lb.
(30-40min.)
2 Rounds:
400m Run
25 Pull-ups
4min AMRAP:
Row 500m "buy in" on the odd rounds
Run 400m "buy in" on the even rounds
AMRAP in remaining time:
12 Deadlifts
9 Hang Power Cleans
6 Toes To Bar
Rest 90sec.
Repeat for 4 Rounds
Round 1.) 135/95
Round 2.) 145/100
Round 3.) 155/105
Round 4.) 165/110
If you need to scale, just keep 1 weight the whole time or start light and just try to add a little something each round.
Extra Credit, BUT... I kinda want everyone to do it because we have a lot of time left ;) However, to finish you will definitely go over class time, so cut it a little shorter if you have to go.
4 Rounds:
200m Single ArmFarmer Carry with a 70/53lb KB
15 Barbell Sit-Ups
*KB must stay on the same arm for 100m each way
or
2 Rounds:
400m Farmer Carry with (2) 53/35s
20 Barbell Sit-Ups
21min. EMOM:
Min. 1) 15/12 Cal Assault Bike/row
Min. 2) 15 Barbell Thrusters 45/35lb
Min. 3) 15 Toes-To-Bar
Rest 4min.
10min. Ladder:
5 Wall Balls 20/14lb
10 Double Unders
10 Wall Balls
20 Double Unders
15 Wall Balls
30 Double Unders
.... And so on... Adding 5 Wall Balls and 10 Double Unders to the round before.
20min. EMOM:
Odd: 15 Wall Balls (20/14lb)
Even: 10 Snatches x 2 Rounds
8 Snatches x 2 Rounds
6 Snatches x 2 Rounds
4 Snatches x 2 Rounds
2 Snatch x 2 Rounds
Rx men 75/95/115/135/155
Rx women 55/65/75/85/95
And now something quick and DIRTY...
10min. To get as far as possible...
10-20-30-40-50
American KB Swings 53/35
10 push ups
"Fight Gone Bad Style... Twice..."
3 Rounds: (Twisted Steel & Sex Appeal)
1min. of Push Press 75/55lb Bar
1min. of American KB Swings 53/35
1min. of Box Jumps 24/20"
1min. of SDHP's 75/55lb Bar
1min. of Push-Ups
1min. Rest
Then immediately into;
3 Rounds: (Cardio + Abs)
1min. of Plank
1min. of Rowing For Cals
1min. of Sit-Ups
1min. of Assault Bike For Cals
1min. of Russian Twist with 35/25lb DB
1min. Rest
35min. running clock...
10 Bench Press
10 Pull-Ups (Strict if possible)
15/12 Cal Assault Bike
Rest 90sec. After Each Round
*If you get 10 Rounds, Stop (no more).
*For the weight, think of something you can do unbroken ideally the whole time, but is really hard after set 5-6. If you break 1 time it's ok. Pull-Ups may be any grip you like.
Extra Credit:
4 Rounds:
20 Russian Twists with 45/30lb DB
20 Sit-Ups (with feet anchored on DB)
3 Rounds: (40sec. on 20 sec. off)
Station 1.)Max Ball Slams 30/20
Station 2.) 12/9 Cal Row
Station 3.) Plank
Station 4.)200 m run
Station 5.) DB Push Press 50/35
Station 6.) Max Bicycle Abs
Station 7.) 15 Wall Balls 20/14
Station 8.) 12/9 Cal Assault Bike
Station 9.) Max Box Jumps 20"
Station 10.) Max KB Sumo-DLHP 70/53
Rest 2min.
*Should be able to share most equipment here, so team up.
*Advanced can do 15/12 Cal stations
EMOM x 10min.
Odd: Max Hang Power Snatches 135/95
Even: 60 Double Unders *Every other round is 12/9 Cal Assault Bike
Rest 3min.
EMOM x 10min.
Odd: Max Hang Power Cleans 185/125
Even: 60 Double Unders *Every other round is 12/9 Cal Assault Bike
Rest 3min.
EMOM x 10min.
Odd: Max Deadlifts 225/155
Even: 60 Double Unders *Every other round is 12/9 Cal Assault Bike
In Teams of 2:
35min. running clock...
2 Rounds:
50 Cal Assault Bike/row
50 Toes-To-Bar
2 Rounds:
50 Cal Row/bike
50 Plate Sit-Ups (35/25lb.)
2 Rounds:
800m Run (200m intervals)
100 Russian Twists with 35/25lb DB
Max American KB Swings until the 35min. mark (53/35lb.) Advanced: 70/53lb.
Only 1 Person works at a time. Can you finish and make it to the swings?
A few Warm-Ups sets
then;
70% x 3
80% x 3
90% x Max Reps! (3+ goal)
*SUPERSET with 20 Russian Twists with the heaviest DB possible.
16min. to get as far as possible...
5 Rounds:
10 Push Jerks 115/75
15 Toes-To-Bar
Rest 2min. (You MUST rest. And it's included in the 16min. running clock)
Max Rounds in remaining time...
10 Push Jerks (135/85)
15 Wall Balls (20/14lb.)