Scap SMR (8 min)
+
Super Set:
Hollow Body Hold – 3 sets of AMSAP (as many seconds as possible) up to 1 minute
Cat-Cow x 5
+
Super Set:
Arch Body Hold – 3 sets of AMSAP up to 1 minute
Hip circle x 10 (each way)
+
Review Front Squats
Glute SMR (6 min)
+
200m Run
+
10 Cossack Squats (5 e/s)
10 Glute Bridges
5 Broad Jumps
10 Kettlebell Swings
x2
+
Review Hang Power Clean
Quad SMR (8 min)
+
“Crabby Collector” (10 min)
Line up all 10 wall balls in the center- team starts on opposite ends of the gym (10m away from wall balls). At “go” one person from each team crab walks to the line of balls, puts in their lap and crab walks back to their side, when they cross the next person from the team can go. Team that collects 5 wall balls the fastest wins
+
5 Inch Worms
12 Air Squats
12 DB Press w/light Dbs
8 Hanging Knee Raises
x2
Lat SMR (5 min)
+
30 Calf raises
15 Light Kettlebell Swings
10 Box Push-ups
15 Light Kettlebell Swings
10 Air Squats
+
Review KB Snatch with those who are doing them
Shoulder/Scap/Trap SMR (10 min)
+
Review Turkish Get-up
+
Accumulate:
30 Turkish Get-ups at steady pace w/ Light-weigh
20 minute EMOM Alternating:
1: 8-12 Front Squats, from rack or ground -> Goblet Squat -> Airsquat
2: 8-12 Strict HSPU -> DB Press -> Toe Pushups Push-ups -> elevated pushups
3: 10-20 Wall Balls 20/14->14/10->4
4: 8-12 Strict Toes To Bar -> 40 Seconds Sit-ups
For all sets of 8-12, the reps should be tough, but doable in a single set. For all sets, it shouldn’t take more than 25-30s to complete the work. The Wallballs may go over that, depending on the rep selected, which is ok. There should be rest in between movements. HR and breathing should be moderate, leg burn could set in with front squats and wall balls.
8 minute AMRAP
15 Hang Power Cleans 75/55->55/35->Kettlebell Swings
12 Burpees Over Bar->Bodybuilders->To Box
9 Box Jumps 24/20->20/14->Step-ups
8 minute rest
8 minute AMRAP
16 DB Snatches 50/35->35/20->25/15
12 Box Jump Overs 24/20->20/14->Step-overs
50 Double-unders->100 Singles
Members should keep their heart rate high (90%+) and breathing high for both bouts – but REPEATABLE is the goal here. The equal rest:work ratio should allow for full recovery and members be able to put the same effort into both bouts. Scale to reflect this.So as an example, the weight chosen for each movement should allow fairly continuous movements. If there are LONG breaks, the pacing is wrong. If HR spikes too high, the pacing is wrong. It needs to be sustainable.
In 12 minutes
Buy-in: 1km row
In remaining time AMRAP:
25 Thrusters 45/35->35/25->25/15
10 Toes-to-bar->Hanging Knee Raises
Members should hit the 1k row at about 85-90% of perceived effort so that they are able to start the thrusters immediately after. 90% effort should be maintained throughout the entire workout, and get progressively more difficult as time passes. This can also have a local stamina element in the quads and abs, scale in order to hold intensity.
12 minute EMOM Alternating:
1: 40s of KB work based on level (swing, one arm swing, or snatch)(
2: 40s of Double-unders OR Double-under attempts/practice
Members should use this opportunity to practice for the KB test on the MAP. ie trying to hold the specific number they need to hit in the EMOM to level-up. Although this is categorized under Vp, if athletes are using this time to practice the movements then it would be Electricity Dominant. One important thing – there are Deadlifts in the workout following this, so be sure to stay CONSERVATIVE with the loading and volume on the KB work.
Tabata Mash: (12m total)
1: Push-ups->To Box
2: Abmat Sit-ups
3: Goblet Squats 53/35->44/26->35/18->26/Air Squat
Athletes should expect this to burn, with some breathing. Tabata mash means alternating between these 3 movements for 12 minutes tabata style 20s on/10s off.
25 minute AMRAP
10 Burpees w/ DBs 35/20->25/15->No DBs
12 Pull-ups->16 Jumping Pull-ups
14 Squats w/ DBs Front-racked 35/20->25/15->No DBs
200m Run w/ 45/35lb plate->35/25lb->25/15lb->15/10lb
This is going to be long aerobic power with stamina elements. Members should expect to be very uncomfortable throughout, pick a pace and stick to it.
Sled Push
20-30m Push
3 min rest
x3
If no sled is available, substitute Airbike, Ski Erg, or Burpee sprints.
These should be all out efforts, FAST – the goal is try to move sled as fast as possible in each bout. Each sled push should take between 10-15s, adjust weight to achieve this.
4 rounds for time (25m Cap):
15 Deadlifts 135/95->95/65->65/45->KB
15 Burpees Over Bar->Bodybuilders->To Box
30 Air Squats->To Box
200m Run
This should be high heart rate (90-95%) and high breathing. Athletes should expect stamina elements with the deadlifts and air squats. Scale in order to hold the intensity.
For as long as possible, on the minute:
30s Plank on Elbows, 30s rest
Every minute increase 5lbs on butt
Starting with bodyweight
Members should expect a deep burn in their core, but should hold out as long as possible. Emphasis perfect technique/positioning.
Scap SMR (8 min)
+
Super Set:
Hollow Body Hold – 3 sets of AMSAP (as many seconds as possible) up to 1 minute
Cat-Cow x 5
+
Super Set:
Arch Body Hold – 3 sets of AMSAP up to 1 minute
Hip circle x 10 (each way)
+
Review Front Squats
20 minute EMOM Alternating:
1: 8-12 Front Squats, from rack or ground -> Goblet Squat -> Airsquat
2: 8-12 Strict HSPU -> DB Press -> Toe Pushups Push-ups -> elevated pushups
3: 10-20 Wall Balls 20/14->14/10->4
4: 8-12 Strict Toes To Bar -> 40 Seconds Sit-ups
For all sets of 8-12, the reps should be tough, but doable in a single set. For all sets, it shouldn’t take more than 25-30s to complete the work. The Wallballs may go over that, depending on the rep selected, which is ok. There should be rest in between movements. HR and breathing should be moderate, leg burn could set in with front squats and wall balls.
Glute SMR (6 min)
+
200m Run
+
10 Cossack Squats (5 e/s)
10 Glute Bridges
5 Broad Jumps
10 Kettlebell Swings
x2
+
Review Hang Power Clean
8 minute AMRAP
15 Hang Power Cleans 75/55->55/35->Kettlebell Swings
12 Burpees Over Bar->Bodybuilders->To Box
9 Box Jumps 24/20->20/14->Step-ups
8 minute rest
8 minute AMRAP
16 DB Snatches 50/35->35/20->25/15
12 Box Jump Overs 24/20->20/14->Step-overs
50 Double-unders->100 Singles
Members should keep their heart rate high (90%+) and breathing high for both bouts – but REPEATABLE is the goal here. The equal rest:work ratio should allow for full recovery and members be able to put the same effort into both bouts. Scale to reflect this.So as an example, the weight chosen for each movement should allow fairly continuous movements. If there are LONG breaks, the pacing is wrong. If HR spikes too high, the pacing is wrong. It needs to be sustainable.
Quad SMR (8 min)
+
“Crabby Collector” (10 min)
Line up all 10 wall balls in the center- team starts on opposite ends of the gym (10m away from wall balls). At “go” one person from each team crab walks to the line of balls, puts in their lap and crab walks back to their side, when they cross the next person from the team can go. Team that collects 5 wall balls the fastest wins
+
5 Inch Worms
12 Air Squats
12 DB Press w/light Dbs
8 Hanging Knee Raises
x2
In 12 minutes
Buy-in: 1km row
In remaining time AMRAP:
25 Thrusters 45/35->35/25->25/15
10 Toes-to-bar->Hanging Knee Raises
Members should hit the 1k row at about 85-90% of perceived effort so that they are able to start the thrusters immediately after. 90% effort should be maintained throughout the entire workout, and get progressively more difficult as time passes. This can also have a local stamina element in the quads and abs, scale in order to hold intensity.
Sled Push
20-30m Push
3 min rest
x3
If no sled is available, substitute Airbike, Ski Erg, or Burpee sprints.
These should be all out efforts, FAST – the goal is try to move sled as fast as possible in each bout. Each sled push should take between 10-15s, adjust weight to achieve this.
Lat SMR (5 min)
+
30 Calf raises
15 Light Kettlebell Swings
10 Box Push-ups
15 Light Kettlebell Swings
10 Air Squats
+
Review KB Snatch with those who are doing them
12 minute EMOM Alternating:
1: 40s of KB work based on level (swing, one arm swing, or snatch)(
2: 40s of Double-unders OR Double-under attempts/practice
Members should use this opportunity to practice for the KB test on the MAP. ie trying to hold the specific number they need to hit in the EMOM to level-up. Although this is categorized under Vp, if athletes are using this time to practice the movements then it would be Electricity Dominant. One important thing – there are Deadlifts in the workout following this, so be sure to stay CONSERVATIVE with the loading and volume on the KB work.
4 rounds for time (25m Cap):
15 Deadlifts 135/95->95/65->65/45->KB
15 Burpees Over Bar->Bodybuilders->To Box
30 Air Squats->To Box
200m Run
This should be high heart rate (90-95%) and high breathing. Athletes should expect stamina elements with the deadlifts and air squats. Scale in order to hold the intensity.
Shoulder/Scap/Trap SMR (10 min)
+
Review Turkish Get-up
+
Accumulate:
30 Turkish Get-ups at steady pace w/ Light-weigh
Tabata Mash: (12m total)
1: Push-ups->To Box
2: Abmat Sit-ups
3: Goblet Squats 53/35->44/26->35/18->26/Air Squat
Athletes should expect this to burn, with some breathing. Tabata mash means alternating between these 3 movements for 12 minutes tabata style 20s on/10s off.
For as long as possible, on the minute:
30s Plank on Elbows, 30s rest
Every minute increase 5lbs on butt
Starting with bodyweight
Members should expect a deep burn in their core, but should hold out as long as possible. Emphasis perfect technique/positioning.
25 minute AMRAP
10 Burpees w/ DBs 35/20->25/15->No DBs
12 Pull-ups->16 Jumping Pull-ups
14 Squats w/ DBs Front-racked 35/20->25/15->No DBs
200m Run w/ 45/35lb plate->35/25lb->25/15lb->15/10lb
This is going to be long aerobic power with stamina elements. Members should expect to be very uncomfortable throughout, pick a pace and stick to it.