Workout: 25 Minutes
-1 Round Every 2:30
-2:00 on, 30 sec break
Each round begins with:
2/8 Chest to Bar Pull-Ups
4/16 HR Push-Ups
Remaining time in 2:00: Cardio
Perform as many 10' Burpee Shuttles as possible or Jump Rope
Competitors your score is TOTAL BURPEE SHUTTLES.
TUESDAY 05/24 - Squat Day!
Part 1- Front Squats 10x3
Warm up to a weight you believe you can be successful with for 10x3
@ a % of Body Weight Levels 25% / 50% / 75% / 100%
Part 2- AMRAP 10
10 Thrusters %BW Up to 70%
100 Jump Rope
10 Straight Leg Raise
Part 1- Clean Day!
Power Clean 2 Reps Touch and Go - EMOM x 8 Start @~60% and add 2.5-5% each set until heavy
Part 2- Skill Weighted Sit Ups, work up to heavy weight for 3, then adjust for workout
Part 3 - 9min total
Every 3 minutes, X3
-Run or Row 90-120s (distance that will take 1:30-2:00)
-Remaining Time: AMRAP 5 Power Cleans 5 Weighted Sit Ups
4 Rounds through 4 stations; 32 minutes
2 minutes at each station
Station 1: Assault Bike or Row for Cals
Station 2: KB or DB Snatch
Station 3: DB Floor Press
Station 4: Deadlifts - Moderate weight %BW 50% / 75% / 100% / 125%
Score is TOTAL REPS. Strive for consistency.
Cap on Deadlifts is 15 per round. Many people could do more, but the technique will go to shit and there is no need for more than 60 moderate weight deadlifts in a single workout. So, if you cannot get 15, no worries. But, if you are ripping the barbell, no more than 15 reps per set.
Every 2:30 x 4
5 Push Press @ ~70% for all working sets
6 Pistol Style Split Squats/Leg @ challenging weight
Skill Workout moves for 9min
Min 1 Practice (1 arm) KB Hang Clean & Push Press
Min 2 Practice Big Hops & Double Unders
Min 3 Work on Strict & Kipping SLRs Or Floor**
-30 sec on, 30 sec off
-4 Rounds through 3 movements
Min 1: KB Hang Clean and Push Press (Single - Double)
Min 2: Jump Rope - Double Unders / Big Hops
Min 3: Kipping Straight Leg Raises - Toes to Rings - T2B
Score is TOTAL REPS.