Lead The Charge
A.) Foam Roll/Mobilize Upper Back 3:00 Total
B.) 10 minutes to mobilize/warmup/work on any weaknesses
(Pick specific stretches or certain areas where you are sticky)
Partner Triple 3
Teams of 3 (Split Up Reps as Desired)
For Time:
3,000 M Row
300 Double Unders
3 Mile Run
(Pre Hab)
A.) 3X30 Banded Good Morning
3X30 Banded Pull Apart
3X10 Banded External Rotation
B.) 15 GHD Sit Up
15 Hip Extenion
Slow 200 M Jog
C.) (Empty Barbell)
5 Strict Press
5 Good Morning
5 Back Squat
5 Stiff Leg Deads
–Repeat–
Single Arm KB Front Squat (Stay Very light here)
3X12 (6 per arm)
AMRAP 10
1 Clean + Jerk
20 Double Under
2 Clean +Jerk
20 Double Under
3 Clean + Jerk
20 Double Under
4……etc.
Continue with this sequence for the entire 10 minutes.
Rx Weights: 115/75
Rx +: 135/95
A.) 3 Rounds (Starting Slow and Increasing Weight/Intensity Each Set)
10 KB Swings
10 1 Arm Front Squat (5 each)
10 KB Snatch (5 per arm)
10 KB Single Arm Deadlift
Rest 90 seconds
B.) 20 Pvc Pass through
30 Banded Pull Apart
Repeat
C.) Tabata
Mountain Climbers
10 Minutes to Establish Highest Box Jump
3 Rounds For Time:
300M Row
10 Front Rack Barbell Lunge 115/85
20 Push Ups
A.) 4 Minute Row/Bike/Ski (Increase watts each minute)
1:00 Shouler Dislocation Stretch
1:00 Twisted Cross Stretch
1:00 Wrist Stretch
B.) Side Plank 1:00 Each Side (Raise your leg if you’re a boss)
A.) 3 Set Superset (Flat Bench)
10-12 DB Flys
10-12 Flat Bench DB Press
B.) 3×8 DB Pull Over (Flat Bench)
For Time:
1,000 M Run
30 HSPU
1,000 Row/Ski (Athletes Choice)
RX + Is bike
**If the athlete cannot do HSPU, 50 pike push up (feet on box)
This is Optional
Tabata–20: on 10: off for 8 rounds
Flutter Kicks
A.) 50 Cobra Push ups+ 30 second hold
B.) 3X30 Banded Pull Apart
C.) PVC Pass Through 10 reps, after each set of 10, 1:00 flag stretch.
Repeat 2X
EMOM X 6 mins
Odd: HS Walk max distance in 30 seconds (wall walks if walks cannot be done)
Even: max muscle ups (athletes choice of ring or bar)
AMRAP 15
50 Double Under
30 Air Squat
10 Power Clean 95/65
RX + Weight is 135/95
A.) Med Ball Bowling
B.) lacrosse ball mash hip flexor 2:00 total
B.) banded hip distraction 1:00 each side
IT Band Stretch 1:00
A.)DB Lunge (holding at the sides) 3X100 ft
B.) 3X12-15 hip extension
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
A.) Foam Roll /stretch 5minutes total.
B.) spend 10 minutes on either:
HSPU Practice
Muscle up practice
Teams of 2
3 K Row
1,000 M Run
3K Row
For time.
Athletes split up reps as desired
A.) Empty barbell: barbell pectoral mash 2:00 each side
1:00 barbell thoracic spine stretch with foam roller
B.) 75 total banded good mornings
C.) empty barbell: 5 front squat
5 strict press
5 back squat
5 elbow our press
—repeat—
EMOM X 10 mins
Odd: 2-3 Banded dead lifts @30% of 1RM
Even: 50 double unders
AMRAP 9
3 Power Clean
3 TTB
3 Wall Ball 20/14
6 Power Clean
6 TTB
6 Wall Ball 20/14
9
9
9 etc….
Continue this sequence for entirety of 9 minutes.
RX= 135/95
RX + is 155/105
9 Rounds Rower/Bike/Ski
140sec on 20sec rest
2 min each side couch stretch
20 reps shoulder slides against the wall or on the floor (make sure you keep your lower back pressed against the floor or wall
4 Super Sets
21 Hip Extensions w/2kb’s drop one every set of 7 then do last seven with nothing
10 to 15 GHD Use a Med ball to do them weighted if you want
3 Sets
Banded leg curls
(do 10 with right leg, do 10 with left leg, do 20 with both)
3 Sets
20 calf raises weighted
Walking lunges down and back length of the gym floor
A.) dynamic warmup, down and back:
Frankenstein kicks
High knees
Butt kicks
Lunge
Inchworm
Backwards sprint
Forward sprint
B.) 1:00 twisted cross stretch
1:00 downward dog pose
1:00 pigeon pose
1:00 saddle pose
1:00 hip dislocate
Athletes choice on the use of bands or not. Focus on going down slow and exploding up.
3 RFT
21 Cal Row
10 Clean and Jerk 135/95
RX+ is Cal Bike and 155/115 clean and jerk
A.) 3X12 bicep curl
B.) Banded Press Down 50 total reps