10 Rounds
200m run
15 wallballs (20/14)
10 burpees
5L/5R dumbbell snatch (50/35)
A) Single-arm upright row
3x8L/R
B) Standing single-arm OH triceps extension
3x10L/R
C) Plank hold with lateral leg sweep
3x10L/R
2 minute pigeon L/R
10 thoracic twists (5L/R)
3 minute frog
10 thoracic twists (5L/R)
Teams of 2
400m run (both)
42 clean and jerks (135/95)
400m run
30 clean and jerks (155/105)
400m run
18 clean and jerks (185/135)
400m run
12 clean and jerks (205/155)
Partner not working will complete 15 abmat sit-ups before switching. Reps indicated are total to be split any way between partners.
Bench Press
Work to 2RM
Then, 3x12
3 rounds
35 DU
12 pull-ups
5 squat snatches (115/75)
Rest 2 minutes
3 rounds
35 DU
12 CTB
5 thrusters (115/75)
Score is total working time
A) Bulgarian Split Squat
3x12L/R
Perform as 3 mini-sets of 4 reps per leg. Complete all reps without dropping barbell bar in back rack.
B) B-Stance Banded Hip Thrusts
3x20L/R
Band above knees, back elevated on bench or medball.
Bike/Row
3 rounds
4x:30 seconds ON/:30 seconds OFF @ hard pace (sub-maximal effort)
4 min recovery jog after 4th interval
Goal of jog is to be able to actively recover while fatigued from bike/row intervals. Perform recovery run after all three rounds.
A) Banded march (hold medball at chest)
3x2 minutes
B) Pike-ups on rower
3x12
Every 2 minutes for 8 minutes (4 rounds)
Front squat
4@75%
2 second pause at bottom of all reps
EMOM30
1st - 100m shuttle (50m down and back)
2nd - 5 deadlifts (315/225)
3rd - 200m row
4th - 20 russian KB swings (70/53)
5th - 15/12 cal bike
6th - 10 Dball to shoulder (100/70) (Goal is to complete these UB, eg without dropping ball between reps)
Score is total reps completed. 10m run/row = 1 rep. One total round = 80/77 reps.
1) Power clean + jerk
4x1.1.1+1
Build to a heavy
2A) Strict weighted CTB chin-ups
4 sets of max reps
Use 10-20% BW. Target at least 50% of number of reps for first set as unweighted effort two weeks ago.
2B) Pike pulses
4x12
30 TTB
30 bar facing burpees
30 clusters (95/65)
A) Tall-kneeling single-arm DB press
4x6L/R
B) Wide-stance good morning
4x12
Hold DB at chest
HBBS
5 @92.5%
3x4.4.4 @75%
Rest/reset for :20 seconds between each cluster of 4. Rest :90 seconds between each set. FAST REPS.
6 rounds
With a 2 minute running clock
20 ball taps (10L/R)
20 WB alternating lunge (10L/R)
Max no jump burpees in remaining
Rest 1 minute between rounds
A) Banded pull-aparts
3x20
Band at shoulder level in front, pull hands out to side. Slightly slower eccentric.
B) Hanging l-sit hold + flutter kick on ground
3x max hold + max flutter in remainder of minute
For each set of these, assume a 1 minute running clock and hold the l-sit for max time, and then once unable to maintain position immediately drop to ground and perform max flutter kicks with remainder of minute.
