8 rounds 30sec On 15sec Off
1-4 Row
5-6 Push Ups
7-8 Mountain Climbers
Every 70 Seconds For 10 Rounds:
3 x Bench Press
*4sec down + 1 sec pause then push hard up
* Start at 60% and build up each round.
13 Minute AMRAP:
55 x Shoulder To Overhead @60/40
44 x Pistol Squats
55 x Calorie Row
55 x Handstand Push Ups
STOH scaling reduce weight as needed
Pistol scaling use a band or box
HSPU scaling use Box or Push Ups
400m Run
Walking Lunges with Twist
Quad/Hammy Stretch
Empty Barbell
10 x 3 Pos Clean (Pockets, above knee, below knee) – focus on speed under the bar and fast elbows
Every 70 Seconds For 10 Rounds:
2 x Slow Pull Squat Cleans
**(2 second tempo pull to the knee & then GO!)
* Warm up to 65% of 1RM above before starting the clock.
* Add weight each minute and build to as heavy as your form allows.
* But only if you were confident with the lifts and the technique was good
For Time:
50 x DU’s
25 x Toes To Bar
13 x Cleans @60/40kg
50 x DU’s
25 x Toes To Bar
11 x Cleans @80/55kg
50 x DU’s
25 x Toes To Bar
9 x Cleans @100/70kg
Scaling:
DU- Singles 3:1
T2B: Knees to Chest
Cleans: Reduce as needed
Pack:
13reps 40/25
11reps 55/40
9reps 70/55
Puppy
13reps 25/15
11reps 35/20
9reps 40/25
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
In Pairs, 10 Rounds For Time: (5 Each)
I GO, YOU GO!
15/12 x Cal Row
7 x Clusters @45/30kg
5 x Bar Facing Burpees
By Out:
30 x Ring Muscle Ups (share the workload)
*scaled 30 x Pull Ups + 30 x Ring Dips
Solo – 5 Rounds but rest as long as it takes you to do a round.
18.1 ????
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Every 90 Seconds For 7 Rounds:
3 x Squat Snatch
** (With A 2 Sec Pause In The Catch Position
* Complete all 7 rounds @75% of 1RM.
* Goal is to add weight each round but only if they were all good reps
& you were confident with your technique on that weight.
AMRAP 16mins
100m run
12 x Burpee Over Bar
9 x OHS 50/35
6 x Snatch 50/35
100m = 10reps
10 x 10m Shuttle Run Backwards
Empty Barbell
10 Press
10 Push Press
10 Split Jerks
x2
3 rounds of Scap Jacked
Every 90 Seconds For 7 Rounds:
3 x Split Jerks
** (With A 1 Sec Pause In The: Bottom Of The Dip, The Catch & The Finish Position)
* Complete all 7 rounds @75% of 1RM.
* Goal is to add weight each round but only if they were all good reps
& you were confident with your technique on that weight.
For Time:
40 x Pull Ups
30 x Hang Power Cleans @60/40kg
30 x Toes To Bar
20 x Push Jerks @60/40kg
20 x CTB Pull Ups
10 x Thrusters @60/40kg
10 x Bar Muscle Ups
8 rounds 30sec ON 15sec Off
1-4 Row
5-8 Alternate Squats and Lunges
8 rounds 30sec ON 15sec Off
1-4 Row
5-8 Alternate Squats and Lunges
Every 2 Minutes For 7 Rounds:
5 x Back Squats
**With A 2 Second Pause In The Bottom
*Goal Is To Complete All 7 Sets @75% Of 1RM
14 Minute AMRAP:
6 x Squat Cleans @70/47.5kg RX+ 85/55kg
10 x DB Push Press @2 x 22.5/15kg
14 x Burpee Box Jump Overs @24′/20″
50m Jog
25m High Knees
25m Butt Heel taps
25m Side steps (keep butt low – quarter squat0
25m Side steps – lead with other leg
50m Jog Backwards
2 x 10m Walking Lunges with twists + elbow to ankle
2 x 10m Quad to hammy Strectch
Empty Barbell
5 Deep Deadlift
5 High Hang Muscle Cleans
5 Good Mornings
x2
Every 80 Seconds For 10 Rounds:
3 x Slow Pull Power Cleans
**(2 second tempo pull to the knee & then GO!)
* Warm up to 65% of 1RM above before starting the clock.
* Add weight each round and build to as heavy as your form allows.
* But only if you were confident with the lifts and the technique was good
6 Minute AMRAP:
21 x Cal Row
15 x Power Cleans @45/30kg
9 x Front Squats @45/30kg
Rest 3 mins
For Time:
500m Row
35 x Alt DB Snatch @22.5/15kg
20 x HSPU’s
5 Minute AMRAP:
60 x Wall Balls
Max Burpees (set a target app. 6inches above reach)
Rest 2 mins
2 athletes use 3 x 15/10kg plates to make it from the Rig in Area B to the wall and back.
1 x 6 @77.5%
1 x 4 @80%
2 x 2 @85%
2 x 1 @90%+
1 x AMAP @77.5% (As Many As Possible):
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
2 Rounds
20m Prowler Push
20m Walking Lunges with twist
20m Prowler Pull
20m Glute Band Activation
20m Gymnastic BearCrawl
Every 2 Minutes For 7 Rounds:
Front Squat:
1 x 6 @77.5%
1 x 4 @80%
2 x 2 @85%
2 x 1 @90%+
1 x AMAP @77.5% (As Many As Possible):
In Pairs, For Time:
I GO, YOU GO!
Run 100m
Run 200m
Run 300m
Run 400m
Row 200m
Row 400m
Row 600m
Burpees 10
Burpees 20
1:1 Work:Rest Ratio
* If by yourself complete as normal you will just need to track your rest on the clock.
* GO HARD, PUSH EACH OTHER!
30 x Breaths – Big inhale and a relaxed exhale
On the 30th breathe exhale and hold for as long as possible.
When you need air breathe in and hold for 15 seconds.
Then exhale and repeat for a total of 3 Rounds.
*Time your breathe holds but don’t watch the clock.
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