10 Min Bike :30 Sec Suitcase carry 50′ right Suitcase carry 50′ left + Rest 2 min + 10 Min Row 150 Meters 1 Turkish Get-up each side + Rest 2 min + 10 Min Switching on the min with a partner Ski Sandbag hold + Rest 2 min + 10 Min Run 25′ Backpedal […]
4 Sets A1. Choose One: 1. HSPU – Max Strict + Kipping 2. HSPU Cluster – 1.1.1.1 or 2.2.2.2, :10 sec rest between each double or single 3. Box HSPU x 5 + HS hold x :15-20 sec 4. Wall Climb x 2-4 5. Seated DB Overhead Press x 8 + A2. DB Bench Rows
EMOM 14 Even Min (choose one) Squat Clean x 3@60-70% Power Clean x 1 + Front Squat x 3@challenging weight Dumbbell Clean x 6 Odd Min (choose one) Muscle-ups(ring or bar) Chest to Bar Pull-ups Pull-ups, kipping or strict Banded Pull-ups *Reps for pulling movement should be consistent through all rounds. So choose a number
Partner Workout Run 800 Together 100 Wall Balls 50 Burpees 50 Wall Balls 25 Burpees Run 800 together All reps between runs are shared
Vertical Press + Hinge + Sled4 SetsPush Press x 6Romanian Deadlift x 10Reverse Sled Drag x 100′Rest 2 min Post workout3 SetsDumbbell Trunk rotation x 16Eccentric Hamstring curl x 6-8 Trunk rotation demohttps://youtube.com/shorts/S_1i5atvVYE?feature=shareHamstring curl demohttps://youtu.be/absb5s7r40I Facebook
Choice One:Deload Back Squat5 Sets of 2 Tempo Squats4 sec eccentric, 10 sec pause at bottom Choice Two:5 sets of 2 Tempo Goblet Squats4 sec eccentric, 10 sec pause at bottom + Choice One:6 Toes to bar12 Air SquatsRun 100 Meters Choice Two:6 Hanging knees to chest12 Air SquatsRun 100 Meters Sub Bike for :30
AMRAP 10Farmers carry 50′Sandbag carry 50′ Rest 2 min AMRAP 10Bike 50/35 calsBurpee step-ups in remaining time Rest 2 min 5 Min Ski Erg5 Min Unweighted Walking Lunges Rest 2 min 5 Min Row5 Min Turkish Get-Ups Facebook
EMOM 10Choose One:Strict Pull-upsSelf assisted Pull-upsBanded Pull-upsRing Rows + Choice One:Every 5 min x 5Row 250/200 Meters10-15 HSPURun 200 Meters Choice Two:Every 5 min x 5Row 250/200 metersPush Press x 8-10Run 200 Meters Sub for run – 13-15/8-10 cal bikeRounds should not take longer than 2:45. Adjust volume as needed Facebook
Choice One: 10 Power Cleans 10 Front Squats 10 Burpees Over Bar Rest 1:1 x 3 About 50-60-% of clean Choice Two: 15 Russian Kettlebell Swings 10 Front Squats(from the rack) 10 Burpees Over Bar Rest 1:1 x 5 Choice Three: 15 Russian Kettlebell Swings 10 Goblet Squats 10 Burpees Rest 1:1 x 5 Extra
4 Sets Choose One Push Option: 5 Tempo Push Press + 3 Push Press + 1 Jerk 5 Tempo Push Press + 3 Push Press 8 Strict Press(Bar or DB) Choose One Pull/Push option: 3-8 Muscle-ups 6-15 Chest to bars or Pull-ups + 5-10 dips 8-12 Banded Pull-ups + 10 Push-ups(elevated if needed) Choose One
