Teams of 3, For Time (30 min cap) –
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Cleans (135/95)
800 M Run (all 3 together) – scale 400 m run
2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Cleans (135/95)
800 M Run – scale 400 m run
1 Round:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Cleans (135/95)
Split Jerk:
Build to 85-90% of Max and do 5 doubles
2 Sets:
50 ft e/side one arm Farmer’s Carry
5 e/side Cossak Squats
12 Banded Face Pulls https://youtu.be/2Rhle7RXpzE
4 Sets:
5 ea/leg DB Bulgarian Split Squat – https://youtu.be/kx-R70au0Ws
5 Seated DB Press
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
One Minute at each station for max reps
BB Quad Smash
BB Forearm Smash https://bit.ly/2WURZIB
Lat Foam Roll
3 e/side Turkish Get-Ups https://youtu.be/sgd8n917Zv0
10 e/side single arm KB swings
6-8 DB Squat Jumps
Teams of Two
3 Rounds for Time :
200 Meter Run
300 Meter Run
400 Meter Run
(Partner A Runs 200 M then Partner B runs 200 M, Partners A Runs 300, and so on……)
Scale:
100,200,300
If can’t run: Row (300, 400, 600)
2 Sets:
5 e/side Quadruped Bird Dog
6 PVC Ovehrhead Squats + 6 Snatch Pos Duck Walk (if limited by mobility do 6 more Ovhd squats)
10 Hollow Arch Swings
Start light and build
3 Rounds for Time (16 Min Cap):
10 Front Squats (185/135)
20 Pull-Ups
50 Double Unders
Mobility
Quad Barbell Smash
Tricep Barbell Smash
Banded Lat Stretch https://youtu.be/WUFuWuYf_u0
Primer
3 Rounds:
250M Row
6 e/side KB Clean and Press
6 ea transitions from Down Dog to Cobra
Conditioning
Teams of 4, for total Calories:
3 Rounds
15x30ft Shuttle Run (down+back = 1)
Max Calories on Rower
2 teammates on the shuttle, 2 on the rower. Switch after all of the shuttles are complete.
Primer
3 Rounds:
10 Hanging Straight Leg Raises https://youtu.be/HyaHn-k85bI
10 Box Jumps w/ step down
10 Single Arm DB Thrusters (5ea)
Strength
Conditioning
Teams of 2
For Time:
200 Meter Run
40 Deadlifts (115/80)
200 Meter Run
35 Hang Power Cleans (115/80)
200 Meter Run
30 Front Squats (115/80)
200 Meter Run
25 Push Jerks (115/80)
200 Meter Run
20 Clusters (115/80)
Run as a team. Split reps as desired.
Primer
2 Sets:
12 Band Pullaparts https://youtu.be/MpyEGXCLS8M
5 e/leg Single Leg Cone Grabs https://youtu.be/r-3xgwUubng
5 e/leg Split Squat https://youtu.be/J9v-JdRGGHQ
Strength
4 Sets:
8 (4ea) Front Rack Lunges (in place), building
12 (6ea) Russian Twists, light-med weight
Conditioning
AMRAP in 18 minutes:
200 Meter Run
20/16 Calorie Row
16 Air Squats
8 Pullups
If more athletes than rowers, split starting point between rowing and running.
Jerk from Split (https://youtu.be/l-5-2pMheKw): sets of 3 building to 60%
Split Jerk: 60/3, 70/3, 75/3, 80/3, 85/3, 90/3x3sets
Mobility
1 min each Banded Quad Stretch (1 min e/side) http://bit.ly/2W5mRMv
1 min each Bone Saw Calf Smash https://youtu.be/dDWchJ-Td9M?t=98
2 min Foam Roller T- Spine Mobility https://youtu.be/SQF-0s1CckA
Primer
3 Rounds:
10 Tempo Good Mornings (light-med weight) 5 sec down, 1 sec up
10 Bench ‘Y’s https://youtu.be/foPGkguLimI
10 Donkey Kicks
Conditioning
3 Rounds for Time (15 min cap):
21 Kettlebells Swings (53/35)
18 Burpees
15 Toes to Bar
Primer
2 Rounds:
10 PVC OHS
10 Superman Extensions
10 DB Curl to Press
Strength
Overhead Squat: 10 minutes to build to heavy set of 2
Conditioning
For Time:
27 Pull-Ups
24 Power Snatches (95/65 | 115/80)
21 Overhead Squats (95/65 | 115/80)
18 Curtis P’s (95/65 | 115/80)
Tall Clean (straight legs): 3 sets of 3 as warmup
Clean: every 90 sec, building to heavy set of 2 T&G
Primer
2 Rounds:
15 Glute Bridge
20 sec Hollow Hold On PU Bar
400 Meter Bike
Strength
Power Clean: Build to Heavy Single
Conditioning
AMRAP in 8 minutes:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…etc
Conditioning
AMRAP in 4 minutes:
3 Ring MU
10/8 Cal Row
