EMOM 9 Minutes:
Min 1: HS Hold
Min 2: Ring or Box Support
Min 3: 10-Pistols
For Time:
1000 Meter Row
25 – Thrusters (95/65)
25 – Toes To Bar
100 – Double Unders
25 – Toes To Bar
25 – Thrusters (95/65)
Complete Front Hammer, Overhead, and Side Hammer Single Arm Dumbell Lunges (1 length of gym floor for each arm)
Men: 10-25 lbs
Women: 3-10lbs
Rest 3 minutes between AMRAPS
5 Minute AMRAP:
10 – Box Jumps (24/20)
10 – KB Swings (53/35)
5 Minute AMRAP:
10 – Wall Balls (20/14)
10 – Burpees
5 Minute AMRAP:
10 – Ball Slams (20/10)
100 Meter Row
Waveload – 60-70-80-70-60
Post weight for heaviest set
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Rep Rounds of:
Double Unders
Each round must be completed unbroken. If you trip up before completing a round you must start that round over. You must stop after completing each round and restart for the next round.
3 Sets of:
10 – Bulgarian Split Squats (w/dumbells)
10 – Renegade Rows (w/dumbells)
Use a bench for the split squats and do 5 per leg. Renegade rows are 10 total (5 each arm alternating reps). Rest as needed. Increase weight each round.
3 Rounds against a 4 minute running clock:
500 Meter Row
20 – Box Jump Overs (24/20)
Max Rep HS Push Ups
Rest 4 minutes after each round
Score for each round is total number of HS Push Ups completed. Scale with assisted HS Push Ups or Strict Presses @ 60% 1RM.
50-40-30-20-10
Double-unders
Sit-ups
With a partner complete 6 rounds for time (alternating complete rounds) of:
250 – Meter Row
10 – Burpees over rower
*First partner completes a full round while second partner rests. Then second partner completes a full round. 6 rounds total (3 rounds each).
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
One set of max unbroken pull ups.
Use what ever scaling you normally use in workouts. You should be achieving a minimum of 15 reps so scale accordingly.
2000 Meter Row (not for time)
Keep an easy conversational pace and work on your rowing form.
For Time:
20 – Thrusters (75/55)
20 – Power Cleans
20 – Push Jerks
20 – Overhead Squats
20 – Front Squats
*At the beginning of each minute (including the first) do 4 burpees.
RX Plus – (95/65)