In teams of 3 – for time:
500 cal row
4 rounds of:
50 Box jump overs 24/20
50 AKBS 53/35
50 HRPU
Divide resp as desired. 1 person always rowing, 1 person works on other movements
3 RFT of:
Cash-in: 50 Side Bar Hops
17 Wall-balls 20/14
17 Weighted Russian Twists 25/15 plate
17 Push Press 95/65 (no rack)
17 Burpees
17 Power Clean 95/65
Cash-out: 50 DU
*CAP TIME: 20min*
13min AMRAP of:
6 HSPU
6 DL @ 70% of 1RM
6 Dead ball G2OS 40/30
6 Pull-up
6 Hollow Rocks
50-40-30-20-10
Double-unders
Sit-ups
*CAP TIME: 10min*
Max Effort 400m Run
Use medium weight and work on technique
With a running clock:
8min AMRAP of:
8 Ring Dips
8 Single arm DB S2OH 50/35 (4 ea side)
4min rest, then…
4min AMRAP of:
4 Single arm Devil press 50/35 (2 ea side)
4 V-ups
Use light weight and work on technique
For time:
10 Sqt Snatch 75/55
8 Sqt Snatch 95/65
6 Sqt Snatch 105/75
4 Sqt Snatch 115/85
2 Sqt Snatch 135/95
1 bb only, athletes change their own weight
12 RFT of:
25 DU
12 T2B
7 Power Snatch 95/65
Med-ball Clean practice: 3×5
7min AMRAP of:
Wall-ball 20/14
5 DL 225/155 at the top of ea min
100 Sledgehammer Strikes 10/8
12min EMOM of:
Odd: 10 G2OH*
Even: 20 DU
Odd: 10 S2OH* – no rack
Even: 20 Side bar hops
*Score is weight used
Tabata Sprintsfor watts
For the first 20 seconds use just your legs. Isolate your lower body and keep your arms locked out, lean in and lean out so that you are using just your legs for twenty seconds on.
Rest for 10 seconds.
The second 20 seconds of work is a full body sprint. That means you need to row as fast as you can while keeping good form.
Rest for 10 seconds.
Third 20 second of work is just your arms: Lean in, lean back pull. Just like you would row except you are not using your legs at all.
Rest for 10 seconds
Second 20 seconds is a full body sprint. That means you need to row as fast as you can while keeping good form.
Rest for 10 seconds
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Tabata: Coach’s discretion