AMRAP 30:00
30 DB power snatches
20 DB step ups
800m run OR 60 burpees
AMRAP 30:00
30 DB power snatches
20 DB step ups
800m run OR 60 burpees
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Strength:
EMOM 8:00
Min #1 – 20 Bulgarian Split Squats (10/10)
Min #2 – 20 Floor Press (10/10)
Conditioning:
EMOM 15:00
Min #1 – 8 Deadlift + 6 Hang Power Clean + 4 Goblet Squats
(DB/KB/Barbell)
Min #2 – 10 Burpees Over DB/KB/Barbell
Min #3 – 15 DB/KB Sit Ups
Strength:
EMOM 10:00
Min #1 – 20 (10/10) Single Leg RDL
Min #2 – 10-20 Dips
Conditioning:
“Cindu”
AMRAP 20:00
5 Strict Pull Ups/20 Single Arm Bent Over Row (10/10)
10 Alt V Ups
15 Air Squats
200m Run
Warm Up:
2-3 Sets
15 knuckle drags + 15 glute bridges + air squats
Conditioning:
“Three-Peat”
0:00-7:00
3 Rounds
20 Jumping Lunges
20 Single Arm Hang DB Dumbbell Snatches
7:00-14:00
3 Rounds
20 Jumping Lunges
20 Single Arm Hang DB Power Cleans
14:00-21:00
3 Rounds
20 Jumping Lunges
20 Single Arm DB Thrusters
On all DB movements, alternate hands every 5 reps
Midline:
Tabata
(8 Rounds :20 on, :10 off)
Russian Twists
Warm Up:
EMOM 12:
Minute 1: :30 Jump Rope
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Step Back Lunges
Minute 4: :30 Active DivebombersVideo
Conditioning:
“Gravity”
5 Rounds For Time:
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Reverse Burpees
Warm Up:
For Quality:
2 InchwormsVideo
2 Mountain Climbers
2 Broad Jumps Video
4 Inchworms
4 Mountain Climbers
4 Broad Jumps
6 Inchworms
6 Mountain Climbers
6 Broad Jumps
Strength/Skill:
EMOM 8:00
Minute 1 – 10 pistols
Minute 2 – 20 bent over row (10/10)
Conditioning:
“Cairo”
Ascending Ladder for 15:00:
3 Strict Pull-Ups/Ground to Over Head
3 Single Arm Dumbbell Squat Cleans
3 Dumbbell Facing Burpees
6 Strict Pull-Ups/Ground to Over Head
6 Single Arm Dumbbell Squat Cleans
6 Dumbbell Facing Burpees
*Continue adding 3 reps to each movements
*Athlete’s choice on when to alternate hands on the single arm cleans.
Midline:
Tabata (8 Rounds, 20 seconds on, 10 seconds rest)
butterfly kicks
Warm Up:
3 Sets
5 DB Strict Press- light weight (Each Side)
10 Lateral Stair Steps(Each Side)
15 AbMat Sit-ups
20 Air Squats
“Garage Fight”
Equipment
3 Rounds of 1:00 Minute at Each:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest
No-Equipment
3 Rounds of 1:00 Minute at Each:
Odd-Object Thrusters
Odd-Object Cleans
Hops over Odd-Object
Odd-Object Reverse Lunges
Burpees
Rest
Warm Up
3 Sets
5 Inchworms Video
30 Second Hollow Hold Video
30 Second Arch Hold Video
5 Single Leg Glute Bridge (Each Side) Video
“Farmland”
AMRAP 15:
9 Strict Pull-Ups
15 Hand-Release Pushups
21 Dumbbell Swings
“Farmland”
No Equipment
AMRAP 15:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridges
Bent Over Backpack RowsVideo
How to Pack Your Backpack Efficiently for MovementVideo
Warm Up
8:00 for Quality
20 Jumping Jacks
15 Shoulder Taps Video
10 Pass Throughs Video *
5 Inchworm to Push-ups Video
*Use broomstick, towel, or band
“Palace”
Equipment Version
AMRAP 6:
2 Single DB Reverse Lunges, 20 Double-Unders
4 Single DB Reverse Lunges, 20 Double-Unders
6 Single DB Reverse Lunges, 20 Double-Unders
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Single DB Power Snatches, 20 Double-Unders
4 Single DB Power Snatches, 20 Double-Unders
6 Single DB Power Snatches, 20 Double-Unders
Continue to add (2) power snatches per round
“Palace”
No-Equipment Version
How to Create an Odd-Object – (youtu.be/babynjrLqbg)
AMRAP 6:
2 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object
4 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object
6 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object
4 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object
6 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object
Continue to add (2) power snatches per round
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