SMR Glutes/Hip Flexors (6 min)
Couch Stretch (2 min e/s)
+
10 Front Step Lunges
10 Back Step Lunges
10 Goblet Squats
12 American KBS
x2
(After Squat endurance and before 15m AMRAP)
Review Hang Power Cleans and Push Press
SMR Lats and Pecs (7 min)
+
10 Scap push-ups
10 Box Push-ups
10 Press with dumbbell (one arm at a time)
x2
Tic-Tac-Toe
-2 teams
-Person must do a burpee before running to place the item of your choice on the board
-Must then tag teammate before they do their burpee
+
10 Scap Pull-ups
10 Scap Push-ups
10 Ring Rows
15 Air squats
x2
SMR Glutes/Hip Flexors/Quads (10 min)
+
200m run
5 inch worms w/ 3 air squats in between each inch worm
+
16 Front Step Lunges
10 Box Push-ups
10 Ring Rows
x2
“Indian Run” 400m
Eveyone starts in single-file line – person from the back of the line runs up to the the front, continues until distance is completed
+
10 ankle circles (clockwise & counter-clockwise)
20 bunny hops (double-under jumps w/ no rope)
(After Jump Rope work and before 10m AMRAP)
10 RKBS (light)
10 Scap Pull-ups
10 RKBS (at workout weight)
10 Pull-ups->Jumping Pull-ups
10 Wall Balls
200m Run
+
10 Dead bugs
15 Air Squats
10 RKBS (Light)
15 Partner Box Push-ups
20 Partner Wall-balls (both partners next to each other, throwing wall ball off target to their partner)
x2
Squat Endurance:
OI and below: 12min EMOM alt.
1: 12 Goblet Squats
2: 12-16 Lunges
OI-BI: 3×8 Bulgarian Split Squats
BI<: 20 Rep Back Squats
Notes: For the 20 Rep back squats this will be an 8 week progressions, adding weight each week. Start light!!
Strict Press Progression: 3×8 -> 3×5 -> 3×3; 2 min rests
Notes: Increase 5lbs each week, keeping weight the same for each set. Last set is AMRAP – as soon as you cannot maintain sets across, or hit the same rep on AMRAP, drop to lower rep set.
YOU WILL NEED A JOURNAL.
EXAMPLE: Week 1: 105/8, 8, 10 – Week 2:110/8, 8, 9 – Week 3: 115/8, 8, 8 – Week 4: 120/5, 5, 7 – Week 5: 125/5, 5, 6 – Week 6: 130/5, 5, 4 – Week 7: 135/3, 3, 4
4 Rounds
16 Front Step Barbell Lunge (8 each side) make it tough
Rest 60s
12 Ring Rows 2012->No Tempo – make sure to really focus on the contractions, elevate feet if necessary
Rest 60s
12 Standing Dumbbell Press
Rest 60s
12 Romanian Deadlifts @ 2010 tempo – stick to exact tempo here. Controlled reps, feel a stretch in hamstrings and focus on quality contractions.
Rest 60s
This is bodybuilding that will transition into stamina over the Cycle. Goal is to push the weight on each set while maintaining rep scheme. Each set should be extremely high quality, focused totally on the sensations in the muscles. It should burn toward the end, but not getting to the point of muscular failure.
1 min Burpees -> Bodybuilder -> Bodybuilders to 24/20
rest 30s
1 min of Box Stepups 24/20-> 20/16
rest 30s
1 min Row for calories
rest 30s
x 6
ONE SCORE: Total reps of Burpees + Box Step-ups + Row Calories
This should be high breathing and relatively high heart rate (85-95%) during working sets. Try to stay as consistent as possible with reps across both rounds.
Time-Allotted: 10 minutes
3 sets for quality
50 single unders as fast as possible
25 doubleunders as fast as possible, or accumulate 25, or 10 attempts
Notes: For the jump-rope portion use this as a time for practice. Focus on technique especially for those who have not yet gotten their double-unders
Time-Allotted: 15 minutes
(Short Aerobic Power (Vpe))
10 min AMRAP:
5 pullups -> 10 jumping pullups
10 Russian KBS 70/53 -> 53/35 -> 35/18
15 wallballs 20/14-> 14/10-> Air Squats
Notes: The 10 minute AMRAP high heart rate (85-95%) and high breathing. Scale in order to sustain this effort.
In Partners: (40 min CAP)
100 TTB-> Knee raises
100 Wall Balls 20/14-> 14/10-> 10/4-> Air Squats
100 Russian KBS 53/35-> 35/26-> 26/18
100 Burpees-> Bodybuilders-> BB to box
Every Break/switch Run 200m
Every time the partners are going to switch, one partner stopping the movement and the other beginning, they must run 200m. Also before starting the next movement they must run 200m. This is going to be mostly plumbing with some ventilation mixed in there with the running. The degree of each is going to depend on how big their sets are.
15 minute AMRAP
9 Burpees over bar-> Bodybuilders
12 Box Jumps 24/20->20/16-> Step-ups
15 Hang Power Cleans 75/55->55/35->RKBS
15 Push Press 75/55->55/35 ->Dumbbells
High breathing and high heart rate (85-95%), scale in order to sustain this effort.
On 3 minute mark with running clock:
400m run (0:00) (6:00)
500m row (3:00) (9:00)
x 2
Stagger if not enough rowers.
then:
2 min of AMRAP doubleunder-> Singles (12:00) (18:00)
2 min of AMRAP situps (15:00) (21:00)
x 2
High breathing and high heart rate (80-90%+), but able to sustain a consistent pace (just barely) for each round. Do not want a drop off of more than 10%, if that happens, pacing was wrong.
Airbike or Row 30s for max calories
This is a~95-97% effort for 30s – go out very hard and sustain it!
3 rounds for time:
25 situps
45 seconds plank hold on elbows (accumulated)
This is core stamina and will burn nicely. Hold out, and reap the benefits!
SMR Glutes/Hip Flexors (6 min)
Couch Stretch (2 min e/s)
+
10 Front Step Lunges
10 Back Step Lunges
10 Goblet Squats
12 American KBS
x2
(After Squat endurance and before 15m AMRAP)
Review Hang Power Cleans and Push Press
Squat Endurance:
OI and below: 12min EMOM alt.
1: 12 Goblet Squats
2: 12-16 Lunges
OI-BI: 3×8 Bulgarian Split Squats
BI<: 20 Rep Back Squats
Notes: For the 20 Rep back squats this will be an 8 week progressions, adding weight each week. Start light!!
15 minute AMRAP
9 Burpees over bar-> Bodybuilders
12 Box Jumps 24/20->20/16-> Step-ups
15 Hang Power Cleans 75/55->55/35->RKBS
15 Push Press 75/55->55/35 ->Dumbbells
High breathing and high heart rate (85-95%), scale in order to sustain this effort.
SMR Lats and Pecs (7 min)
+
10 Scap push-ups
10 Box Push-ups
10 Press with dumbbell (one arm at a time)
x2
Strict Press Progression: 3×8 -> 3×5 -> 3×3; 2 min rests
Notes: Increase 5lbs each week, keeping weight the same for each set. Last set is AMRAP – as soon as you cannot maintain sets across, or hit the same rep on AMRAP, drop to lower rep set.
YOU WILL NEED A JOURNAL.
EXAMPLE: Week 1: 105/8, 8, 10 – Week 2:110/8, 8, 9 – Week 3: 115/8, 8, 8 – Week 4: 120/5, 5, 7 – Week 5: 125/5, 5, 6 – Week 6: 130/5, 5, 4 – Week 7: 135/3, 3, 4
On 3 minute mark with running clock:
400m run (0:00) (6:00)
500m row (3:00) (9:00)
x 2
Stagger if not enough rowers.
then:
2 min of AMRAP doubleunder-> Singles (12:00) (18:00)
2 min of AMRAP situps (15:00) (21:00)
x 2
High breathing and high heart rate (80-90%+), but able to sustain a consistent pace (just barely) for each round. Do not want a drop off of more than 10%, if that happens, pacing was wrong.
Tic-Tac-Toe
-2 teams
-Person must do a burpee before running to place the item of your choice on the board
-Must then tag teammate before they do their burpee
+
10 Scap Pull-ups
10 Scap Push-ups
10 Ring Rows
15 Air squats
x2
4 Rounds
16 Front Step Barbell Lunge (8 each side) make it tough
Rest 60s
12 Ring Rows 2012->No Tempo – make sure to really focus on the contractions, elevate feet if necessary
Rest 60s
12 Standing Dumbbell Press
Rest 60s
12 Romanian Deadlifts @ 2010 tempo – stick to exact tempo here. Controlled reps, feel a stretch in hamstrings and focus on quality contractions.
Rest 60s
This is bodybuilding that will transition into stamina over the Cycle. Goal is to push the weight on each set while maintaining rep scheme. Each set should be extremely high quality, focused totally on the sensations in the muscles. It should burn toward the end, but not getting to the point of muscular failure.
Airbike or Row 30s for max calories
This is a~95-97% effort for 30s – go out very hard and sustain it!
SMR Glutes/Hip Flexors/Quads (10 min)
+
200m run
5 inch worms w/ 3 air squats in between each inch worm
+
16 Front Step Lunges
10 Box Push-ups
10 Ring Rows
x2
1 min Burpees -> Bodybuilder -> Bodybuilders to 24/20
rest 30s
1 min of Box Stepups 24/20-> 20/16
rest 30s
1 min Row for calories
rest 30s
x 6
ONE SCORE: Total reps of Burpees + Box Step-ups + Row Calories
This should be high breathing and relatively high heart rate (85-95%) during working sets. Try to stay as consistent as possible with reps across both rounds.
“Indian Run” 400m
Eveyone starts in single-file line – person from the back of the line runs up to the the front, continues until distance is completed
+
10 ankle circles (clockwise & counter-clockwise)
20 bunny hops (double-under jumps w/ no rope)
(After Jump Rope work and before 10m AMRAP)
10 RKBS (light)
10 Scap Pull-ups
10 RKBS (at workout weight)
10 Pull-ups->Jumping Pull-ups
10 Wall Balls
Time-Allotted: 10 minutes
3 sets for quality
50 single unders as fast as possible
25 doubleunders as fast as possible, or accumulate 25, or 10 attempts
Notes: For the jump-rope portion use this as a time for practice. Focus on technique especially for those who have not yet gotten their double-unders
Time-Allotted: 15 minutes
(Short Aerobic Power (Vpe))
10 min AMRAP:
5 pullups -> 10 jumping pullups
10 Russian KBS 70/53 -> 53/35 -> 35/18
15 wallballs 20/14-> 14/10-> Air Squats
Notes: The 10 minute AMRAP high heart rate (85-95%) and high breathing. Scale in order to sustain this effort.
3 rounds for time:
25 situps
45 seconds plank hold on elbows (accumulated)
This is core stamina and will burn nicely. Hold out, and reap the benefits!
200m Run
+
10 Dead bugs
15 Air Squats
10 RKBS (Light)
15 Partner Box Push-ups
20 Partner Wall-balls (both partners next to each other, throwing wall ball off target to their partner)
x2
In Partners: (40 min CAP)
100 TTB-> Knee raises
100 Wall Balls 20/14-> 14/10-> 10/4-> Air Squats
100 Russian KBS 53/35-> 35/26-> 26/18
100 Burpees-> Bodybuilders-> BB to box
Every Break/switch Run 200m
Every time the partners are going to switch, one partner stopping the movement and the other beginning, they must run 200m. Also before starting the next movement they must run 200m. This is going to be mostly plumbing with some ventilation mixed in there with the running. The degree of each is going to depend on how big their sets are.