COACHED BY BRIAN AND ADRIANA
400m run
Jump rope 2 min
Partner ball toss
Band work
Footwork and sprawl
Slip and body hook
3 min tabata/1 min rest , 3 rounds
Jab cross on heavy bag
Body hooks on heavy bag
Box jumps
3 min tabata
Hollow holds
2 Minute AMRAP
15 KB Swings
10 Burpees
AMRAP 50m Run in remainder.
Record Meters
1 Minute rest after each 2 min AMRAP
Bicep Curl/Tricep Kickback Tabata? Coach’s choice
Lateral Lunge w/ Touch & Reach x5 each
Wall Facing Squats x12
Wall Press x12
Pigeon Side-2-Side Rock x12e
Standing Snatch Grip Bar Shrug x10
Catch Position Snatch Grip Bar Retraction x20
12 minutes to climb in the complex
6AMRAP
– 10 1-Arm DB Snatch (50/35)
– 5 Ring Dips
1 Minute Rest
6AMRAP
– 10 1-Arm DB OH Squat (5 then
5)
– 5 Chest-2-Bar Pull-Ups
3 Rounds
Turkish Sit Up: x 8 each arm, this is the first part of a Turkish Get Up
1 Arm Power Row: x 8 each arm
Barbell Rollout: x 8
Sumo Stance Good Morning: x 8
Barbell Overhead Hold: 30 seconds (same barbell as good mornings/rollout)
AMRAP as time allows up to 10 minutes. Each movement for quality.
Bent Knee Hollow Body Hold: 3-5 breaths
Side Plank: 3-5 breath hold on each side
Prone Superman Hold: 3-5 seconds
Foam Roll &
mobility, upper
body and lats
4 Rounds:
– 5 Kip Swings on Rings
– 100M Farmers Carry (KBs)
– :20 Ring Support Hold (Lockout on top of rings)
21-15-9
– American KBS (70/53)
– Ring Push-Ups
* 200/400/600M
Run after each round
20 Minute EMOM
Min 1: 12 DB Thrusters
Min 2: 40 Jump Rope
Min 3: 40 Seconds Ball Ground to Shoulder
Min 4: Rest
Run 400m
Walking Samson Stretch
Inverted Toe Touch
Reverse Lunge with Overhead Reach
Walking Pigeon Stretch
Inchworm Walkouts
5-4-3-2-1
– Clean & Jerk (185/135)
2 Rope Climbs after each round
Rx+ 205/155 1-2-3-4-5 Rope Climbs
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
Footwork Ladder x10
Stantion straddle Squats x10
Overhead arms Squats x10
Floor Press x10
Squat Hold Side-2-Side Rock x20
Squat OH Reaches x5 each side
KB Swings x20
40 Box Jump (24/20″)
Then…
5 Rounds:
– 4 Thrusters (135/95)
– 8 Toes-2-Bar
Then…
40 Box Jumps
100 Overhead Plate Lunges
**Every Minute on the Minute Complete 3 Burpees
9 Minute EMOM
10 Cal Assault Bike
10 Cal Ski Erg
10 Cal Row
