Stretch/Mobility/Skill of Choice
Strict Press - 4x7 @ 70% ***Use BB, DB, KB any weight to work on Strict and Push Press. Can do Strict HSPUs or Down Dog PUs if no weights - 5x10 if light weight without the ability to increase to heavy. If you have DBs that are not very heavy, you can opt to do the strict press seated on the floor to increase the difficulty***
For Time: Run 1 Mile, 100 Wall Balls (20/14), Run 1 Mile ***Can Row, Ski, Bike x2. Wall Balls can be any thruster mvmt with any weight***
Stretch/Mobility/Skill of Choice
Deadlift - 4x7 @ 70%, 5x25ft - Handstand Walk or 3 Wall Walks with 4 Shoulder or Hand Taps or 10 second Hold ***DL with BB, DB, KB, water jugs or any weight you can properly grip***
For Time: 4 Rounds, 10 Hang Power Snatch (115/75), 10 Lateral OTB Sprawls ***Can use BB, DB or KB. If using a single weight, alternate sides and do 5 Snatch R, 5 Snatch L***
Stretch/Mobility/Skill of Choice
For Time: Row 750m, Rest 3 Min, Row 500m, Rest 2 Min, Row 250m, Rest 1 Min, Row 500m, Rest 2 Min, Row 750m
EMOM 30: 1. 10 KB Push Ups (53/35), 2. 10 KB SDHP, 3. 10 KB Goblet Squats, Ab Mat Sit Ups for Reps
Stretch/Mobility/Skill of Choice
EMOM 10: Power Clean (5 @ 50%, 4 @ 60%, 4 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 95%, 1 @ 100%), For Time: 100 Single Leg V-Ups ***Cleans are with BB, 2 DBs or KBs, if only one weight, can do single cleans***
AMRAP 12: 15 C2B Pull Ups, 30 OH Single Arm DB Lunge (50/35 ec 12 on R, 12 on L), 45 DUs ***Pull Ups scale as needed or use DB/KB rows, Towel or Table Rows. DL with BB, DB, KB, water jugs or any weight you can properly grip. Lung w/ or w/o weight, 45 Jumping Jacks or 90 Singles***
Stretch/Mobility/Skill of Choice
Back Squats - 4x7 @ 70%, Bench Press/Floor Press - 4x10 @ 60% ***Squats can be with BB, DB, KBs (or any object) and if unable to increase or change weights do 7x5 at moderate weight or 5x10 at a light weight or 5x20 Air Squats. Press can be with BB, DB, KBs (or any object)***
For Time: 5 Rounds, 10 American KB Swings (62/44), 20 Box Jumps (30/24), 200m Sandbag Run ***Can swing any weight and junp on any stable object or do broad jumps. Run with any weight on your back if possible***
"Captain Tom" For Time: 10 Rounds of, 30 Lunges (ec), 4 Devil's Presses (50/35), 19 Air Squats, 20 DUs, Directly into: 100 Burpees ***Devil's Press can be done with 1 weight alternating sides or w/o any weight = sprawl w/4 easy count plank k2e, DUs = 20 Jumping Jacks, 40 Singles***
Grab a partner to split the reps with you in a you go, I go format. You may also choose to scale the number of reps if done individually to half or a number that is manageable for you.
Stretch/Mobility/Skill of Choice
Strict Press - 4x4 @ 80%, Push Press - 2x3 @ 80%, 3x2 @ 90% ***Use BB, DB, KB any weight to work on Strict and Push Press. Can do Strict HSPUs or Down Dog PUs if no weights - 5x10 if light or moderate weight without the ability to increase to heavy. If you have DBs that are not very heavy, you can opt to do the strict press seated on the floor to increase the difficulty***
EMOM 20: 1. 3 Squat Cleans (80% of Max), 2. 10 T2B 3. Farmer's Carry for Distance (53/35), 4. Rest ***Cleans are with BB, 2 DBs or KBs, if only one weight, can do single cleans. T2B = V-Ups, Single Leg V Ups, Carry with any weight including weighted sacks or water jugs***
Stretch/Mobility/Skill of Choice
Supabata 12: Hollow Body Hold, Plank Hold on Elbows, Ring/Horn/Box Dips *** :20 seconds of work, :10 seconds of rest. Rotate thru the mvmts. changing every round (24 total)***
For Time: Run a 5k ***Row, Ski, Bike x2***
Stretch/Mobility/Skill of Choice
Hang Power Snatch + Power Snatch + OHS - (2+1+1)3x2 @ 60%, (2+1+1)2x2 @ 70%, (2+1+1)2x1 @ 80%, (2+1+1)1x1 @ 90% ***Can use BB, DB or KB. If using a single weight, alternate sides and do 10x 5 Snatch R, 5 Snatch L, 5 OHS R, 5 OHS L***
AMRAP 15: 30 Wall Balls (20/14), 20 Ab Mat Sit Ups, 15 HSPUs (3" deficit)
Stretch/Mobility/Skill of Choice
10-9-8-7-6-5-4-3-2-1 Strict Pull Ups, with 4 Deadlifts @ 70% after every set ***Pull Ups scale as needed or use DB/KB rows, Towel or Table Rows. DL with BB, DB, KB, water jugs or any weight you can properly grip.***
Alt. EMOM 12: 1. 8 Burpee Box Jump Overs (24/20) 2. Row for Cal ***Can jump on any stable surface or do broad jumps. Stop at :45 if not done for rest and rower transition. Be ready to row, ski, bike, run***