:30 Each
-DB Ankle Stretch e/s
-Childs Pose
-Squat Hold
-Seal
:30 Each
Down Dog–Single Unders
Active Samson–Quick Single Unders
Push-up to Down Dog–High Single Unders
Inchworms–Double Unders
“Cookie Monster”
AMRAP 15
20 Single Arm DB Snatch
40 Double Unders (60 Singles)
20 Burpees
40 Double Unders(60 Singles)
2 Sets
1 Minute Jog
10 DB Swings (eye level)
15 AbMat Sit-ups
20 Air Squats
:30 Each X 2 Rounds
DB Straddle Stretch
DB Ankle Stretch
Wrist Stretch
“SeaWorld”
On the 5:00 x 5 Rounds:
10 Alternating Single DB Power Clean & Jerk
300m Run
100m Single DB Farmer Carry
2 Rounds:
30 Seconds Samson Stretch
15 Glute Bridges
30 Seconds Cossack Squats
15 Air Squats
Barbell Ankle Stretch: 1 Minute
Squat Hold: 1 Minute
In 20 Minutes, complete as many cards as you can:
“Deck of Cards”
Spades – Goblet Squats
Clubs – Burpees
Diamonds – Sit-Ups
Hearts – Single Arm DB Snatches
*score is # of cards finished in 20 minutes
https://www.youtube.com/watch?v=WUTzoxCdF20&feature=youtu.be
2 Sets
5 Inchworms
30 Second Hollow Hold
10 Scapular Push Ups
30 Second Arch Hold
5 Air Squats (with 3 second pause at the bottom)
Couch Stretch 1:00 Each Side
“Cindu”
AMRAP 20:
5 Dumbbell Bent Over Rows (each arm)
10 Pushups
15 Air Squats
30 Double-Unders
*Sub 45 Singles or :30 Practice
Foam Roll:
Calves 1 min each
Glutes 1 min each
Lats 1 min each
2 Rounds
15 Knuckle Drags
15 Glute Bridges
15 Air Squats
:30 Each
DB Ankle Stretch e/s
Childs Pose
“Three-Peat”
3 Rounds For Time :
200m Run
20 Single Arm Hang Dumbbell Snatches
200m Run
20 Single Arm Dumbbell Power Cleans
200m Run
20 Single Arm Dumbbell Thrusters
*On all DB movements, alternate hands every 5 repetitions.
Spend 5-7 minutes practicing the following:
HS Walks
Single Leg Squats/Pistols
EMOM 9
1: :30 Jump Rope (Single/Double/Double)
2: 10 Cossack Squats
3: :30 Samson each side
:45 Seal-Down Dog
:45 Calf/Hamstring Stretch
“Gravity”
5 Rounds For Time:
Rx
48 Double Unders (72 Singles)
24 Sit Ups
12 Alternating Lunges
6 Turkish Get-Ups (3 e/s)
R+
5 Rounds for Time
50 Double Unders
40 Sit Ups
20 Alternating Lunges
10 Reverse Burpees
Reverse Burpees
https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be
3 Sets:
Max Unbroken Hand Stand Push Ups/HS Hold
Max Unbroken Strict Pullups/Pull-up Hang
https://www.youtube.com/watch?v=kqgu2EqAkS4&feature=youtu.be
:30 Each for 2 rounds
Scap Push Ups
Active Spiderman
Hollow Rocks
Push Up-Down Dog
1:00 Pigeon Stretch each side
“Simple Plan”
3 Rounds For Time:
50 Air Squats
35 Push-ups
20 Alternating DB Cleans
*note DB Weight
3 Rounds
25 ft HS Walk/3 Wall Walks
10 Glute Bridges
10 Dead Bug Angels
https://www.youtube.com/watch?v=x6iwzpFSB5U
2 Rounds
1:00 Jog
10 Cossack Squats
10 Push Up-Down Dog
10 Single Leg V-Ups
then…
DB Goblet Squat Hold :45
DB Overhead Hold :30 Each Arm
“Tic Tac Toe”
For Time:
3 Rounds of
10 Burpees over DB
15 Ab-Mat Sit-Ups
then…
50 Single Arm DB Thrusters
then…
3 Rounds of
10 Burpees over DB
15 Ab-Mat Sit-Ups
20 Minute time Cap
*Score is total Time
*Record DB weight in notes
*Any unfinished reps count as 1 second on final time
Midline
3 Giant Sets:
:30 Second High Plank
:30 Second Mountain Climbers
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=mCA00TkO2Q4
3 rounds
10 Air squats
8 Broom Handle Pass Throughs
6 Push Ups-Down Dog
then…
Couch Stretch :45 each side
Child’s Pose 1:00
Wrist Stretch :30
Every 4 Minutes for 4 Rounds:
10 Single Arm Russian DB Swings (Each Arm)
100m Single Arm DB Farmers Carry
30 Double Unders
*Score for each round
*Sub 45 Single Unders or :30 Practice
*Switch arms at 50m from Farmer’s Carry
*Enter DB weight in notes
How far can you run in 15 minutes?
General Warmup and Stretch, then…
Movement Prep
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
WBs 20/14
Men’s BB 75#
Women’s BB 55#
*Record each Round
Wrist Stretch: 1 Minute
Quads Foam Roll:
1-2 Minutes Each Side
Lower Back Foam Roll:
1-2 Minutes
