General Warm-up (7 min cap)
3-4 SETS
7 Barbell Stiff-Legged DL
7 Barbell Bent Over Row (:02 pause at sternum)
7/7 Leg Swings (barbell in flaghold)
7/7 Alt. Groiners
14 Barbell Hops
3-3-3-3-3 Deadlift*
*Build to 3RM Deadlift.
Time Cap: 10 minutes
FOR TIME
200 meters Run
Into…
3 ROUNDS
15 Deadlifts RX+(185/135)| RX(135/95)
50 Double Unders
into…
200 meters Run
600 meters Med Ball Line Run!
– Class lines up in lines of 5-7 athletes. The 600m run is a slow jog with about 1-2 feet between you and the next athlete. Lead runner starts with medball and throws it over their shoulder to the runner behind them. Once it reaches the last runner, they sprint to the front of the line with the medball. Repeat until 600m is complete.
Then with a partner:
– 10 Reps in unison PVC Pass Throughs
– 10 Reps in unison PVC Behind Neck Press
– 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart)
– 20 Reps Med Ball Twist and Hand Off (seated back to back)
– 10 Reps Med Ball Burpee and Chest Pass (3-4 feet part)
Quick Rest…
– 10 Reps in unison PVC Pass Throughs
– 10 Reps in PVC OHS (1⁄2 ROM focus on perfect mov’t, 1⁄2 squat then stand)
– 10 Reps in PVC OHS (FULL ROM focus on moving slow, :01 pause at bottom)
Time Cap: 16 minutes
FOR TIME
15-12-9
Overhead Squat RX+(75/55)|RX(45/35)
Plate Ground to Overhead RX+ (45/35)| RX(35/25)
Toes to Bar
into…
12-9-6
Overhead Squat RX+(95/65)|RX(65/45)
Plate Ground to overhead RX+(45/35)| RX(35/25)
Toes to Bar
into…
9-7-5
Overhead Squat RX+(115/75)|RX(75/55)
Plate Ground to Overhead RX+(45/35)| RX(35/25)
Toes to Bar
*For RX/ RX+
Toes to bar must be done is (at least)
sets of 3.. no singles and no double Kip.
(Last set of 5 – 3/2 is OK).
Scale to Knees to parallel and work on your
kip if you’re going in singles please.
AMRAP x 5 MINUTES*
:20 Bike (Workout Pace!)
16 Shoulder Taps
8 Forward Lunges
6 Up-Downs
EVERY 3 MINUTES FOR
30 MINUTES…
15/12 Cal Bike
12 Hand Release Push-Ups
9 Up-Down Box Jump Over (24/20)
3 SETS FOR QUALITY*
15 DB Bent Over Row
30 Deadbugs
*Take adequate rest after workout.
For Deadbugs, hold DB at extension
in floor press while alternating legs,
15/15 for a total of 30.
3:00 min Bike/Row…
just FLOW and feel good!
Then…
3 Rounds
5 Inch-Worm Push-ups
5 Broad Jumps (land in 1⁄4 squat softly!)
5 BB Good Morning
10 Elbow Punches (behind neck)
5 BB Strict Press (behind neck)
10 Alt. V-Ups
EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK…
Build up to a Mod-Heavy & Unbroken Complex
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
4 ROUNDS INCREASING EFFORT EACH ROUND
200 meters Row
7 Up Down Broad Jumps
7 Jumping Squats
7/7 DB Upright Row
7/7 DB Hang Power Snatch
:20 Walking Rest
E2MOM x 20 MINUTES
MIN 1 & 2 – Row 500/400m
MIN 3 & 4 – 12 Burpee Over Bar + 6 Touch and Go Power Snatch RX+(115/75)| RX(75/55)*
*Power Snatch must be performed
Unbroken & Touch-N-Go in sets…
either 6 UB, 3/3, 4/2. No singles.
Score: total reps
Row 500/400 = 1 rep
FOR RECOVERY
4:00 Foam Rolling Upper Back
4:00 Banded Hamstring Stretch
2 ROUNDS
:30 Inchworms
:30 Cossack Squats
:30 Bootstrappers
-THEN-
AMRAP X 5 MINUTES
(WITH BARBELL)
10/10 Elbow Punches
:30 Squat Hold
10/10 Leg Swings
3-3-3-3-3
Front Squat
*Build to 3 rep max Front Squat
PARTNER WORKOUT*
IN TEAMS OF 2…
ON A 13:00 RUNNING CLOCK…
150 Double Unders
100 DB Thrusters RX+(35/25)|RX(25/15)
150 Double Unders
Max Front Squats RX+ (185/135)| RX(135/95)
*Partner 1 works while Partner 2 rests.
Complete the work in order,
split up reps between partners any way.
Score max front squats
AMRAP x 12 MINUTES
5 Light DB Devil’s Press
15 Jumping Jacks
10 Ring Rows
10 Straight Leg Sit-ups (minimize arm throw)
10 Scap Pull-ups (slow and controlled)
:30 Hollow Rocks
ON A 10:00 RUNNING CLOCK…
Chest to Bar & Bar Muscle-Up Development
Time Cap: 16
FOR TIME
21-15-9
Russian Kettlebell Swing RX+(70/53)| RX(53/35)
Chest to Bar Pull-up
into…
15-12-9
American Kettle bell Swing RX+(70/53)| RX(53/35)
Bar Muscle-Up
3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)
10 Cal Row (Stays the same)
10 Squats – Front Squats (PVC) – Overhead Squats (PVC)
10 Push-ups – Ring Support Push-ups – Dip Negatives
10 Scap Pull-ups – Chin-ups – Pull-ups
10 Sit-ups – Leg Lifts – Hanging Knee Raises
3 ROUNDS FOR TIME
800 meters Run
30 Front Rack Reverse Lunges RX+(95/65)| RX(65/45)
30 HSPU (descending reps)*
*HSPU go down by 10 reps every round…
30-20-10,
Lunges stay 30 each round.
COOL DOWN FOR RECOVERY*
3:00 Slow Bike
3:00 Slow Walk
*Focus on calm nasal breathing.
ON A 7:00 RUNNING CLOCK…
Get as far as you can, 7:00 Cap!
20 Cals on Bike or Rower
20 Russian Twists w/ Medball
20 Med Ball Floor Press w/ toss at top (bench press with med ball with toss to self)
20 Med Ball Ground to OH
20 Med Ball Alt Lunges
20 Med Ball Sit-ups w/ toss at top ( feet touching wall, situp, toss MB against wall at top)
FOR TIME
50-40-30-20-10
Sit-up
*400 meter run after every set
Right into:
30 DB man makers
*RX weight = 1/3 of body weight
ie. Weight = 150
1/3 = 50
So use 2 25# DB’s!
Weight = 180
1/3 = 60
So use 2 30# DB’s!
Weight = 210
1/3 = 70
So use 2 35# DB’s
Mark weight of DB’s used in notes
*Man maker =
Pushup on DB
Row
Row
“You go, I go” partner,
chipper style warm-up!
TIME CAP: 10 mintues
IN TEAMS OF 2…
100 Jumping Jacks
50 Air Squats
50 Sit Ups
50 Alternating Lunges
50 Up Downs
1,000 meters row (switching every 250 meters)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wall Ball (20/14)| Scaled(14/10)
Sumo Deadlift High Pull / Push Press (75/55)| Scaled(45/35)
