*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 2-3 minutes between sets
Three rounds for time of:
20/15 Calories of Assault Bike
15 DB Shoulder to Overhead (50/35 lb DBs)
25-Foot Handstand Walk
Sub for Handstand Walk is:
5 Wall Walks
EMOM 5 Minutes
1-4 Bar Muscle Ups
All sets at 70%
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
3 Sets of:
KB Suitcase Carry 53/35 (1 Minute per arm)
Rest 1 Minute between sets
Establish a 2 Rep Max
Complete as many rounds and reps as possible in 20 minutes of:
20 Alternating Pistols
15 Toes to Bar
10 Power Cleans (115/80lbs)
The sub for pistols is Medicine Ball Step Ups 24/20″ box 20/14lb ball
Three sets of:
8-10 Strict Pull-Ups
Rest 30 seconds
45 Second Wall Sit (add weight)
Rest 30 seconds
Hang Clean + Jerk
Hang from mid thigh
*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Clean & Jerk
5 Minute AMRAP of:
25 Double Under’s
10 Burpees
REST 5 MINUTES THEN:
5 Minute AMRAP of:
5 KB Swings 70/53
5 Handstand Push Ups
3 Sets of:
8-10 Posted single leg deadlift
https://www.instagram.com/p/Bf_0fxSAVRz/
Rest 60 seconds
Side Plank X 45 seconds each side
Rest 60 seconds
All sets at 70% 1RM
Rest 90 seconds between sets
As many rounds and reps as possible in 3 minutes:
3 Ring Muscle-Ups
6 Dumbbell Box Step-Overs (50/35 lbs; 24/20″)
30 Double-Unders
Rest 90 seconds; Repeat for four sets. Pick up where you left off and record total rounds + reps.
Scale muscle ups with either:
3 Ring Dips
Or
3 Muscle up transition with feet on the floor
https://youtu.be/53ITed8BwDY
Or
Burpee Pull Ups
3 Sets of:
Banded Tricep Extensions 10-15 reps
Dumbell Hammer Curls 10-15 reps per arm (alternating)
Build to heavy
3 Rounds for time of:
25/20 Cal Assault Bike
75 Double Unders
20 Alternating Dumbell Snatches 50/35
Subs for assault bike:
400 Meter Run
500 Meter Row
400 Meter Ski
4 sets of:
5 KB Windmills (per arm)
https://youtu.be/ITSmgn_BQgY
40 Yard KB Bottoms Up Carry (per arm)
https://youtu.be/grpSjlZa_QM
Build to a 1RM
For Time:
40 Pull Ups
40 Thrusters 75/55
20 C2B Pull Ups
20 Thrusters 95/65
10 Bar Muscle Ups
10 Thrusters 115/75
Scaled:
40 Pull Ups
40 Thrusters 65/45
20 Bar Hop Burpees
20 Thrusters 75/55
10 C2B Pull Ups
10 Thrusters 95/65
3 Sets of:
20 GHD Sit Ups
90 Seconds Rest
Complete as many rounds as possible in 10 mins of:
5 Toes-to-bars
10 Push-ups
15 Air Squats
Toes-to-bar Scales:
Knees to elbows
Knees to armpits
Strict knee raises (above 90, use box to keep from swinging)
75 Walking Lunges
*Sets 1-2 – 3 reps @ 75%
*Sets 3-4 – 3 reps @ 80%
*Sets 5-6 – 3 reps @ 85%
Every 10 minutes, for 30 minutes (3 rounds):
25/20 Cal Assault Bike
15 Deadlifts (225/155 lbs)
8/5 Ring Muscle-Ups
5 Devils Press (50/35 lbs)
If needed scale deadlifts to 50% 1RM
Scale Ring Muscle ups to Bar Muscle Ups,, Ring Dips, or Stationary Dips
Face Down Chinese Plank Hold x 60 seconds
youtube.com/watch?v=Byb0bniTtkM
Rest 60 seconds
Face Up Chinese Plank Hold x 60 seconds
youtube.com/watch?v=iLF-mlMpRBA
Rest 60 seconds
Hang Clean + Jerk
*Set 1 = 2 reps @ 65% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 70% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 80% of 1-RM Clean & Jerk
As many reps possible:
2 Minutes Row for Calories
2 Minutes Hang Squat Cleans 115/75
2 Minutes Burpee Box Jump-Overs (24/20″)
2 Minutes Rest and then repeat.
Teams of 3 complete 9 – 10 Calorie Bike Sprints (3 Each)