Suggested Percentages are:
65-70-80-85-95-100+
Super Set these with a 100′ sled push after every set . You choose the weight but make the sled push as explosive as possible. Rest 2-3 minutes between sets.
3 Rounds for time of:
25 – Air Squats
25 – Push Ups
25 – Walking Lunges
400 – Meter Run
3 Rounds (Not for time):
10 – Ring Push Ups
10 – Ball Slams (30/20)
25 – Double Unders or 1 minute of attempts
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
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Suggested percentages are:
55-65-70-80-85-90
3 Rounds for time of:
920M – Run (Around Block)
30 – Kettle Bell Swings (53/35)
30 – Pull Ups
* You may break up the KB swings and pull ups in any combination of sets if you cannot do them unbroken. The goal is to keep moving the entire workout.
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45 Sec Work / 15 Sec Rest:
Minute 1: Handstand Hold
Minute 2: Bar Hang
Minute 3: Ring Support
For Time:
21-15-9 Rep Rounds Of:
Overhead Squats (95/65)
Pull Ups
2000 – Meter Row
400 – Meter Farmers Carry (53/35)
100 – Meter Tire Flip (around building)
50 – Burpee Box Jump Overs (24/20)
50 – Synchronized walking lunges
200 – Double Unders
Split up the Row, Burpee Box Jump Overs, and double unders evenly. Complete the farmers carry with 1 set of KB’s with each partner taking turns carrying for a total of 400 meters. Partners take turns flipping the tire for one trip around the building. The lunges must be done together 50 reps each at the same time with the same foot (synchronized)
For Time:
15-12-9 Rep Rounds Of
Deadlifts @ 65% 1RM
Hand Release or Ring Push Ups
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RX Plus For Time:
15-12-9 Rep Rounds Of:
Deadlifts @ 255/185
Handstand Push Ups
3 Rounds (Not For Time):
15 – GHD Sit Ups
15 – Back Extensions
15 – Double Unders
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
1st 3 Rnds: 3 Reps @ 65%,70%,80%
Last 3 Rnds: 1 Rep @ 85%,90%,100+%
Build to todays 1 Rep Max
12 Minute AMRAP:
12 – KB Swings (53/35)
12 – Pull Ups
12 – Abmat Sit Ups
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Run 1 Mile or Row 2000M (Easy conversational pace)