2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
100 DU
75% of 5 rep max
75% of 5 rep max
40-30-20-10
Ab Mat Sit-ups
Thrusters
Stimulus is Cardio. Pick a Thruster weight that you can do 15-20 reps unbroken each time.
FOR TIME
2001m Row
then
11 Box Jumps (24″/20″)
11 Thrusters (#115/75)
11 Burpee Chest to Bar Pull-ups
11 Hang Power Snatch
11 Handstand Push-ups
11 Kettlebell Swings (53/35)
11 Toes to Bar
11 Deadlifts
11 Push Jerk
2 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Good Mornings
10 min E2MOM
5-4-3-2-1 Cleans (power or squat)
5-4-3-2-1 Jerks (push or split)
From 0:00-2:00 complete 5 Cleans then 5 Jerks. Increase weight. From 2:00-4:00 complete 4 Cleans then 4 Jerks. Increase weight and continue pattern.
10 E2MOM
15 Power Snatches(75/55)
MAX C2B
Score is number of C2B
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
2 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Bear Crawls
• 10 m Walking Lunges
This is a Reverse Lunge! Pick a moderate weight to use for all 5 sets.
Perform six ring dips after each set
4 rounds for time:
25 T2B
50 DU
15 Power Cleans (95/65)
Pick scales where you will finish in the 12-15 minute range.
DU scale = x3 singles or x2 penguins
30 minute AMRAP with a partner
50 cal bike
50 ab mats
50 cal row
50 ab mats
50 cal ski
400m Farmer Carry (one partner carries but both walk together, may switch whenever)
One works one rests except for Farmers Carry where both athletes walk and one carries the KBs.
Suggest KB weight – 53s/35s
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold light KB
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold light KB
2 rounds:
• 10 cal Bike
• 10 Wall Balls 14/10
10 min to test for 5 rep Strict Press then
10 min to test for 5 rep Back Squat.
20 min TOTAL
Test for new 5 rep max
Test for new 5 rep max
10 min AMRAP
2 Dumbbell Hang Clean and Jerk (50/35)
2 Box Jumps (30/24″)
4 Dumbbell Hang Clean and Jerk
4 Box Jumps
6 Dumbbell Hang Clean and Jerk
6 Box Jumps
… continue +2 rep pattern until time is up.
Score is total reps
FOR TIME
2K Row
Directly Into 10 Rounds:
3 Power Cleans (Scaled 95/65)(RX 135/95) (RX+175/115)
6 Pushups
9 Air squats
This is a repeat from 7.1.19 so try and set a personal PR if you completed this workout before!
3 rounds, not for time:
5 strict T2B
15 sec chin over pull-up bar hold
30 sec hollow hold
45 sec overhead squat hold (use weight you can hold the entire time, PVC is fine!)
18 min AMRAP
20 DB Snatch (50/35) – 1 DB
15/12 Cal Bike
20 Single DB Box Step-ups (24/20)
6/3 BMU
Pick DB weight that you can complete snatches and step-ups with 1 break max each round.
For snatches, alternate hands each rep.
For step-up, hold DB however but alternate legs each rep.
Scale for BMU is 15 C2B per round.
Stamina Squats
Alternating on the minute x 12 (6 rounds)
3 Front Squats
6 Back Squats
75% of 3RM Back Squat
*Only use one weight throughout
3 rounds for MAX reps:
1 min Burpee
1 min Wall Ball (20/14)
1 min Deadlift (115/75)
1 min MedBall Sit-up
1 min Hang Clean
1 min Rest
With A Partner Complete:
10 min AMRAP
5 Pull-ups
5 Burpees
*One partner works one partner rests
-Rest 1 Minute-
10 min AMRAP
15 Ab Mat Sit-Ups
15 Push-ups
*One partner works one partner rests
-Rest 2 Minutes-
17 min AMRAP
60 DL (RX 95/65) (RX+ 135/95)
300 Single Unders
60 Front Squats
300 Single Unders
60 Push Press
300 Single Unders
In remaining time: Max Clean and Jerks
*One partner works one partner rests
*Enter total number of reps completed as a team for each AMRAP into Wodify. It will total all 3 together for your final score.
