Then, 2 Rounds:
10 PVC pads thru
10 Overhead Squats (pvc)
*Try to bring grip a touch narrower the second round
Overhead Squat (15-20 Minutes)
15 Rep Max
*Work up to a heavy set of 15 today. This should be 4-6 total sets of 15 reps starting with the empty bar, working up in weight each set. Focusing on time under tension and stability over a number of reps.
3 Rounds for Time:
15/20 cal row or 12/15 bike
200m Walk (recovery)
*The walk should be a recovery. Just move and recover. Push the pace on the row and the second run. The focus is running hard that last 400m each round when your legs are blown up.
10 Romanian Deadlifts (empty barbell)
30 Single Unders
Deadlift (20 Minutes)
5 x 5 @ 65% of 1RM
*Work on some positioning and time under tension. These shouldn’t be too terribly heavy. All sets should be at the same weight.
5 Rounds for Time:
50 Double Unders
3/5 Muscle Ups
5 Muscle Cleans (105/155)
50’ Dumbbell/Kettlebell Farmers Carry (50/70)
1 Minute Rest
Time Cap = 20 Minutes
*MUSCLE CLEANS- CANT JUMP THE BAR FEET STAY FLAT ON GROUND
*Rest exactly 1 minute after each round. This is very grip intensive! The scale for muscle ups today is 8 pull ups + 8 Toes to Bar!
50 Double Unders -1:00 of Double Under Practice -100 Single Unders
8 Muscle Ups – 8 Pull Ups + 8 Toes to Bar – 8 Jumping Pull Ups + 8 Knees to Chest
“DECK OF CARDS”
HEART- 100 METER RUN
CLUB- WALL BALL (14/20)
DIAMOND- HANG POWERCLEAN (65/95)(85/115)
SPADE-BOX JUMPS (20/24)(24/30)
-WITH A PARTNER COMPLETE A FULL DECK OF CARDS
JOKER 800 RUN/1,000 ROW
RX+=BOTH PARTNERS DO JOKERS 1,600 ROW AND RUN
“But He was pierced because of our transgressions, crushed because of our iniquities; punishment for our peace was on Him, and we are healed by His wounds.” Isaiah 53:5
FOR TIME COMPLETE:
100 DOUBLE UNDERS
800 BARBELL CARRY (65/95)
*CAN WALK BURPEE UP/DOWN
-DOUBLES X 2 SINGLES
-LIGHTER LOADS ON CARRY
3 Minutes on a Machine
-Empty Barbell Warm Up-
10 High Pulls
10 Muscle Snatch
10 Overhead Squats
10 Snatch Balance
5 High Hang Snatch
5 Hang Snatch
Snatch (25 Minutes)
3 x 1 @ 80% of 1RM
*Work up to 80-85% and hit 3 singles there. Work on technique today. This should be heavy but you should feel like you’re technically sound and could have lifted just a little heavier for the day.
Overhead Squats (65/95)(95/135)
Time Cap = 12 Minutes
*Share a bar with a partner if needed and you can alternate sets on it. Pick weights you can do each set in no more than 3 sets. Ideally no more than 2.
15 Push Ups
12 pass thrus
10 Strict Pull Ups or Rows
Bench Press (20 Minutes)
*5 Strict Pull Ups after each set
*Work up to a heavy set of 5 for the day. Do 5 Strict Pull Ups after each set. Use a band if needed and really work on a full range of motion.
With a Partner, For Time:
80/100 Calorie Row
50 HSPU( Strict Handstand Push Ups)
100 Pullups (Chest to Bar Pull Ups)
50 HSPU (Strict Handstand Push Ups)
80/100 Calorie Row
Time Cap = 25 Minutes
*Alternate on the rower in fast 10-15 cal increments. One person working and one resting the whole time.
Strict HSPU – Kipping HSPU – Double Dumbbell Strict Press
CTB Pull Ups -Pull Ups – Banded Pull Ups – Jumping Pull Ups or Rows
5 Minutes on a machine (:30 Easy/:30 Hard)
10 Pause Air Squats Holding the rig
Front Squat (20 Minutes)
5 x 1 @ 85% of 1RM
*These should be fairly heavy singles today. You can do these all at the same weight or add a little weight each set, but try to do them all right above your squat clean max.
If you go across the board on weight then change yours to 5×5
10 Rounds for Time Each with a partner:
3 Power Cleans ((125/185)
*alternate 1:1 with a partner for 10 rounds EACH! Cleans should be touch and go of fast singles. Try to keep your rounds to 1 minute or less to finish in less than 20 minutes.
So each partner completes a full round then other partner goes but each will do 10 rounds think faster pace on this
You can also go by yourself if so rest :45 each round