3 rounds:
30 Sec Star Plank Per Side
6 Strict Press
4 Push Press
2 SplitJerk
5×2 Split Jerk
then..
4×5 Weighted Pull Up
12 Min AMRAP
20 MU
30 S2OH (95/65)
40 Pull Ups (CTB if possible)
100 DUBS
3 rounds:
10 Seated Wall Slide
Partner Shoulder Flexion Stretch on Rig x 20 sec
30 sec Ankle Smash Per side
3-4 sets
Nose to Wall HS Hold OR Wall Facing Shoulder Taps x 30 sec
8 Pistols per leg
SB Carry x 90 Sec
14 min AMRAP
60 yard suicide on turf
8 SB Over Shoulder
8 Burpee to Plate (45)
(partners alternate movements)
60 yard suicide =
10 and back
20 and back
3 sets:
5 Lying Roundhouses per side Change of Direction Complex
-broad jump
-lateral jump
-broad jump
x 1 each eay
5 DL (building)
Deadlift
2×5 Warm Up
3×5 65-75-85%
then..
Jefferson Curl (accumulate 6-8 total) Very Slow Tempo
Athletes: The deadlift 3 rep max will equate to a 1 Rep Max.
Simply add 10% to the weight you lifted for 3 reps and that is the number we are using.
Run 2:00
rest 1:00
Ruck 2:00
rest 1:00
Run 2:00
rest 1:00
Ruck 2:00
rest 1:00
Run 2:00
rest 1:00
Athletes:
-Find a partner and run with them at conversation pace.
-For the ruck, grab a longer GORUCK sandbag and carry together in a slow trot or walk.
3 rounds
30 Sec Star Plank per side
15 Band Pull Aparts
10 Bench Press (45/35)
Bench Press
2×5 Warm Up
3×5 @ 65%-75%-85%
then..
3×12 Bench Dips (weighted or unweighted)
1:00 ON 1:00 OFF x 7
Erg 10/8 Cals
4-5 Strict Pull Up
6-8 Push Up
Athletes: maximize the ability to repeat the pull ups and push ups. Do NOT grab a calorie amount on the erg that is too aggressive for you.
3 Rounds:
10 breaths global extension
10 seated wall slides
10 plate hops (forward)
B) Max Distance Bear Hug SB Carry (round bags only)
-150/100 Rx
-100/70 Scaled
-Athletes may not place bag on knees to re-grip.
-If the bag touches thighs at any time, terminate the set.
then..
4 Sets
C1) 5 Strict Press
C2) Broad Jump x 4
EMOM 20:00
1: 1-2 RC
2: GORUCK SB farmer carry 30 sec (single arm)
3: Run 150
4: Plank 40 sec
1:00 Goblet Hold then..
3 rounds:
Quadruped Lateral Leg Raise x 15 per
10 Lying Leg Swings
5 Front Squat
Front Squat
10-8-6-4-2
then..
3 sets:
DB Death March x 16 steps
DB Rear Delt Fly x 12-15
12 rounds for time with partner:
6-8 PC (155/105)
40 DUBS
Athletes: Singles only on PC!
3 Rounds
10 Standing Shoulder rotation 30 sec Reverse Plank
5 Bench Press (building)
Every 2:00 for 10:00
1 Rep Max Bench
then..
3×20 banded tricep press down
Athletes: make sure your bench grip mimics same grip width as your push up or ring dip.
Every 3:00 for 15:00
8 CTB Pull Up
12 Push Up
20 Air Squat
3 rounds:
10 bear to bridge (5 per)
10 Seated Wall Slide
10 SA KB Kneel to stand (5 per)
3-4 sets
45 sec nose to wall HS Hold
KB Complex
-3 Cleans
-3 Snatch
-3 OHS
(per side)
Heavy FC x 45 sec
Pick Erg:
1:00Moderate
:30 Easy
:30 Fast
x 5
rest 2-3 min after 5th round
repeat
3 sets:
10Quadruped Lateral Leg Raise
10Lying Leg Kick per
5 Deadlift (building)
Every 2:00 for 10:00
3 RM Deadlift
then..
3×8 Crossover Step Up
For time w/ partner
Run 150m (together)
8 SA Devil Press (50/35)
Run 200m
16 SA Devil Press
Run 250m
24 SA Devil Press
Run 300m
32 SA Devil Press
Run 400m
40 SA Devil Press
*18:00 CAP*
Athletes: Each Partner must switch every 4 reps!
3 rounds:
10 Cossack Squat ( 5 per)
15 Quadruped Lateral Straight leg raise per
5 Back Squat
Back Squat
10-8-6-4-2
4:00 ON 2:00 OFF x 3
Run 300m
into amrap
4 Cleans (squat)
6 Strict Pull Up
Rounds, reps and weight used on board.
Display rounds and reps from each interval.