Skill Work: Deadlift
AMRAP 15 Min
9 Deadlifts (50% of 1 RM)
12 Ab-mat situps
15 Box Jumps (24/20)
Once through for Time:
75 M walking lunge (length of black mat)
10 pullups
20 goblet squats (70/44)
75 M walking lunge
8 pullups
16 goblet squats
75 M walking lunge
6 pullups
12 goblet squats
75 M walking lunge
4 pullups
8 goblet squats
75 M walking lunge
2 pullups
4 goblet squats
75 M walking lunge
1 pullup
2 goblet squats
Skill work: Handstand pushups
3 Rounds for Time:
7 HSPU (scale to box push-ups or wall walks if neces)
25 Burpees
25 Hand to Hand Kettlebell Swings (53/35)
“NICOLE”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Tabata This!
20 seconds of work, 10 seconds of rest – 8 intervals. Tabata score is least number of reps performed in any of the eight intervals.
1. Jumping lunges
2. Hollow rocks
3. Box jumps (24/20)
4. Renegades (25/15)
5. Kettlebell swings (53/35)
5 Rounds for time:
15 Power cleans (95/65)
15 Dumbbell push-ups
200 m run
AMRAP #1 (10 mins)
10 Ring dips
12 GHDs
250m row
2 min rest/reset
AMRAP #2 (10 mins)
10 Box jumps (30/24)
12 Good mornings (75/55)
200m run
Strength: Back Squat @ 8, 6, 6 (65, 70, 75%)
600m run
2 rounds: 10 Back squats (135/95) and 10 TTB or GHDs.
500m row
2 rounds: 10 OHS (95/65) and 10 TTB or GHDs.
600m run
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – Barbell rollouts
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 – Lateral burpees
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
3 rounds w/ 3 mins rest between rounds
Strength: Push Press @ 8, 6, 6 (65, 70, 75%)
OMEM for 15 mins
4 Push Press (135/95)
8 Slamballs (20/15)
800m Run
21 KB Swings (53/35)
21 Pullups
21 Double Unders
21 Box Jumps (24/20)
600m Run
15 KB Swings (53/35)
15 Pullups
15 Double Unders
15 Box Jumps (24/20)
400m Run
9 KB Swings (53/35)
9 Pullups
9 Double Unders
9 Box Jumps (24/20)
Front squat 8,6,6 @70%, 75%, 80%
10,9,8,7,6,5,4,3,2,1
Front Squat (115/75)
2 Push-up Burpees
10 Min Clock:
C2B Pull Ups – start with 5 reps, then add 1 rep EMOM for 10 minutes
4 Min “rest” – starts with 400 M Run, then rest for the remaining clock
10 Min Clock:
Push Press – (135/95# or 65% of 1 RM) start with 5 reps, then add 1 rep EMOM for 10 minutes
10 Min Clock:
C2B Pull Ups – start with 5 reps, then add 1 rep EMOM for 10 minutes
4 Min “rest” – starts with 400 M Run, then rest for the remaining clock
10 Min Clock:
Push Press – (135/95# or 65% of 1 RM) start with 5 reps, then add 1 rep EMOM for 10 minutes