SKILL WORK
Pre-workout:
10:00 to work up to heavy set of 4 front-rack step-back lunges from a rack.
AMRAP 8:00:
8 left-arm single-DB front-rack step-back lunges (35/50 lb)
8 right-arm single-DB front-rack step-back lunges
48 double-unders
AMRAP 8:00:
8 left-arm single-DB front-rack step-back lunges (25/35 lb)
8 right-arm single-DB front-rack step-back lunges
1:00 double-under attempts (up to 48)
AMRAP 8:00:
12 alternating step-back lunges
24 penguin taps
3 rounds for time:
Run 800 m
100-ft bear crawl
30 Russian KB swings (53/70 lb)
3 rounds for time:
Run 600m
100-ft bear crawl
30 Russian KB swing (35/53 lb)
3 rounds for time:
Run 400m
50-ft bear crawl
20 Russian KB swing (26/35 lb or lighter)
BENCHMARK
For reps:
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata air squats
– No rest between Tabatas; complete all four in 16:00.
Same as RX’d
Every :30 for 16:00:
Min. 1-4: 4 ring rows
Min. 5-8: 4 hand-elevated push-ups
Min. 9-12: 4 sit-ups
Min. 13-16: 4 air squats
– If an athlete is unable to complete the designated number of reps within :30, rest during the following interval.
BENCHMARK
AMRAP 12:
12 deadlifts (145/205 lb)
9 hang power cleans
6 push jerks
AMRAP 12:
12 deadlift (105/155 lb)
9 hang power clean
6 push jerks
AMRAP 12:
12 deadlift (65/95 lb)
9 hang power clean
6 push jerks
Post-workout:
8 sets for reps:
:20 hollow rocks
– :10 rest
For load:
Every 2:00 for 10 sets:
1 snatch
Same as Rx’D
For load:
Every 2:00 for 10 sets:
2 snatches
AMRAP 8:
2 wall walks
4 box jump-overs (24/30 in)
AMRAP 8:
2 wall walks
4 box jump-overs (20/24 in)
AMRAP 8:
2 inch worms + push-up
4 box step-overs (12/20 in)
Post-workout:
3 sets:
20 weighted sit-ups
1:00 plank hold
– Hold plank on the forearms.
Pre-workout:
On a 6:00 clock:
Build to a heavy set of 5 overhead squats
3 rounds for time:
30 wall-ball shots (14/20 lb)(9/10 ft)
30 low hang squat snatches (45/75 lb)
– Each snatch begins from below the knee.
3 rounds for time:
20 wall-ball shots (14/20 lb)(9/10 ft)
20 low hang squat snatches (45/75 lb)
– Each snatch begins from below the knee.
3 rounds for time:
20 wall-ball shots (6/10 lb)(9/10 ft)
15 low hang power snatches (15/25 lb or PVC)
– Each snatch begins from below the knee.
5 sets:
On a 2:00 clock:
:30 L-sit hold
10 burpees-to-target (12 in)
Max distance DB farmers carry (35/50 lb)
Rest for 1:00.
– Use two DBs.
5 sets:
On a 2:00 clock:
:30 L-sit hold (knees bent)
10 burpees-to-target (12 in)
Max distance DB farmers carry (20/35 lb)
Rest for 1:00.
– Use two DBs.
5 sets:
On a 2:00 clock:
:20 plank hold
10 burpees
Max distance DB farmers carry (10/15 lb)
Rest for 1:00.
– Use two DBs.
Pre-workout:
On a 6:00 clock:
Build to a heavy hang power clean
For time:
400/500-m row
30 hang power cleans (145/205 lb)
400/500-m row
For time:
400/500-m row
30 hang power cleans (95/135 lb)
400/500-m row
For time:
200/250-m row
30 hang power cleans (35/45 lb)
200/250-m row
AMRAP 5:
10 alternating single-leg squats
30 double-unders
15 pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
12 chest-to-bar pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
9 bar muscle-ups
– Rest 1:00 between AMRAPs.
AMRAP 5:
6 alternating single-leg squats
30 double-unders
15 ring rows
AMRAP 5:
6 alternating single-leg squats
30 double-unders
12 pull-ups
AMRAP 5:
6 alternating single-leg squats
30 double-unders
9 chest-to-bar pull-ups
– Rest 1:00 between AMRAPs.
AMRAP 5:
10 alternating backstep lunges
30 double-unders
15 jumping pull-ups
AMRAP 5:
10 alternating backstep lunges
30 double-unders
12 ring rows
AMRAP 5:
10 alternating backstep lunges
30 double-unders
9 banded strict pull-ups
– Rest 1:00 between AMRAPs.
For time with a partner:
1,000-m row
400-m weighted front carry (70/100 lb)
100 GHD sit-ups
400-m weighted front carry
1,000-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
For time with a partner:
1,000-m row
400-m weighted front carry (50/70 lb)
100 GHD sit-ups to parallel
400-m weighted front carry
1,000-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
For time with a partner:
800-m row
400-m weighted front carry (35/50 lb)
100 sit-ups
400-m weighted front carry
800-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
For time:
5-8-13:
Deficit handstand push-ups
Double-DB deadlifts (50/70 lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double-KB overhead walking lunge (35/53 lb)
For time:
5-8-13:
Handstand push-ups
Double-DB deadlifts (35/50lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double-overhead KB walking lunge (26/35 lb)
For time:
5-8-13:
Pike push-ups on DBs
Double-DB deadlifts (25/35 lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double-overhead KB walking lunge (12/18 lb)
AMRAP 10:
12 box jumps (24/30 in)
3 rope climbs
AMRAP 10:
12 box jumps (20/24 in)
1 rope climb
AMRAP 10:
12 box jumps (16/20 in)
3 pull-to-stands
Post-workout:
3 sets:
:30 V-ups
– Rest 1:00
Pre-workout:
Every 2:00 for 4 sets:
3-5 empty barbell squat snatches
3 rounds for time:
15 thrusters (65/95 lb)
400-m run
3 rounds for time:
15 thrusters (55/75 lb)
400-m run
3 rounds for time:
15 thrusters (35/45 lb)
200-m run
AMRAP 12:
12 deadlifts (105/155 lb)
12 bar-facing burpees
AMRAP 12:
12 deadlifts (85/115 lb)
10 bar-facing burpees
AMRAP 12:
12 deadlifts (65/95 lb)
8 burpees
3 Deficit Deadlifts
For time:
1000 meter row
then, 5 rounds:
25 pull-ups
7 push jerks (95/135 lb)
For time:
1000 meter row
then, 5 rounds:
15 pull-ups
7 push jerks (75/115 lb)
For time:
1000 meter row
then, 5 rounds:
10 jumping pull-ups
7 push jerks (55/75 lb)
6 rounds for time:
24 squats
24 push-ups
24 walking lunge steps
400-m run
6 rounds for time:
18 squats
18 push-ups
18 walking lunge steps
400-m run
4 rounds for time:
14 squats
14 push-ups from the knees
14 walking lunge steps
400-m run
5 sets:
3 shoulder presses
– Build to a heavy set of 3 and maintain for all 5 sets.
Pre-workout:
8 sets for reps:
:20 double-unders
– Rest :10
Every 2:00 for 20:00:
1 power snatch
1 hang squat snatch
1 high hang squat snatch
Same as RX’d.
Every 2:00 for 20:00:
3 power snatches
3 hang power snatches
3 overhead squats
EMOM 12:
Min. 1-4 | 5 front squats
Min. 5-8 | 3 front squats
Min. 9-12 | 1 front squat
– Add load each minute.
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
Same as RX’d
Same as RX’d
3 sets:
5 deficit deadlifts (2 in)
– Keep all sets unbroken.
– Rest 3:00 between sets.