Warm up:
15-12-9
Russian Swings
Cuban Press
Step ups
Shoulder Taps
Skill:
10 Rounds
30 sec Max Handstand/Headstand Holds
30 sec Rest
4 Rounds
15 Hollow Rocks
15 Supermans
Met Con:
2 Rounds
10 Strict HSPUs
20 Box Jump Overs
2 Rounds
20 HSPUs
20 Box Jump Overs
Warm Up/Mobility:
2 Rounds-
200m Run
10 Toy Soldiers
6 Samson Lunges
6 Cossack Squats
6 Yoga Push Ups
Then 2 min. saddle stretch
Strength:
Jumping DB/KB Squats
5 × 8
-Rest 1:30 between rounds
Met Con:
8 RFT-
35 DUs
8 DB/KB Clusters (alternating sides)
8 Lateral Burpees
Warm up:
3 Rounds
35' Bear Crawl
30 Jumping Jacks
10 Overhead Rotational Reaches
5 Yoga Push-ups
Strength:
10 Rounds
1 DB/KB Hang Squat Clean +
1 Push Jerk + 1 Split Jerk
- complete round with each arm and then rest as needed
Met Con:
AMRAP 18
DB/KB Deadlifts
Abmat Sit-ups
5,10,15,20....
Warm up:
3 Rounds
200m Run
10 Caterpillar Walks
10 Rotational Lunges
10 KB High Pulls
Then
2 min Saddle Pose
Met Con:
"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run
- wearing a 20/14 lbs weight vest
- partition as needed
- substitute 100 Burpees for Pull-ups if needed
Rest Day
Warm up:
3 Rounds
200m Run
15 Air Squats
10 Toy Soldiers
5 Yoga Push-ups
Met Con:
EMOM x 30
Min 1: 15 DB/KB Thrusters
Min 2: 30 DB Lateral Hops
Min 3: 6 DB/KB Devil Presses
Min 4: 30 Mountain Climbers
Min 5: Rest
Warm Up:
30 Jumping Jacks
15-12-9
4 Point Squat
Cuban Press
Russian Swings
Strength:
EMOM x 10
Odd: 5 KB/DB Cossack Squats +
5 Single Leg Deadlifts (right)
Even: 5 KB/DB Cossack Squats +
5 Single Leg Deadlifts (left)
Met Con:
AMRAP 12
12 S2OH
12 Box Jumps
Warm up:
3 Rounds
20 Butt Kickers
10 Caterpillar Walks
10 Good Mornings
10 Thoracic Rotations
Conditioning:
Run
1 x 800m
1 x 1600m
1 x 800m
- rest 4 min between rounds
Met Con:
3 Rounds
400m Farmer Carry
30 KB/DB SDHP
30 Abmat Sit-ups
Warm Up/Mobility:
2 Rounds-
20 Mountain Climbers
10 BW Squats
10 OH Rotational Reaches in Squat
10 Pass Thrus
10 Good Mornings
Strength:
4 Rounds-
7 Bottom Half Goblet Squats
7 Top Half Goblet Squats
7 Full Range Goblet Squats
*Rest 1-2 minutes between rounds
Met Con:
4 Rounds-
AMRAP 3
25 DUs
10 Push Ups
1 min. Restr
Warm Up/Mobility:
3 Rounds-
200m Run
20 Arm Circles
10 Leg Swings
10 OH Rotational reaches in squat
10 Sot Presses
*puppy dog stretch
Skill:
5 Rounds-
3-10 Strict HSPUs
Rest 1:30 between sets
then, accumulate 3 min. Handstand Hold against wall
Met Con:
For time-
1200m Run
35 Burpees
35 Single-arm OH Squats
800m Run
25 Burpees
25 Single-arm OH Squats
400m Run
15 Burpees
15 Single-arm OH Squats
Warm Up/Mobility:
2 Rounds-
30 Jumping Jacks
10 Samson Lunges
10 SDHP
5 Yoga Push Ups (pedal feet at top)
*Tricep Stretch (reach arm over head and hand behind neck/back)
Oly:
EMOM x 10
2 Single-arm Push Jerks + 2 Single-arm Split Jerks
Odd Minutes: right side
Even Minutes: left side
Met Con:
For time-
21-15-9-15-21
Plate G2OH
Broad Jumps, 4'/3'
Rest Day