from 0’ to 4’
50 burpees
from 4’ to 7’
35 teepee push ups
from 7’ to 11’
50 cal row
from 11’ to 16’
800 mt run
from 16’ to 20’
50 cal row
from 20’ to 23’
35 teepee push ups
from 23’ to 27’
50 burpees
2 rounds
20 calf raises
20 toe raises
20 hollow rocks
10 kip swings
then
3 rounds
5 ring strict pull ups (focus on speed)
15 dubz or attempts
50 dubz
30 t2b
15/12 cal bike
50 dubz
20 pull ups
15/12 cal bike
50 dubz
10 c2b
15/12 cal bike
50 dubz
5 bar M.U.
15/12 cal bike
2 rounds
20 calf raises
20 toe raises
20 hollow rocks
10 kip swings
then
3 rounds
5 ring strict pull ups (focus on speed)
15 dubz or attempts
50 dubz
30 t2b
15/12 cal bike
50 dubz
20 pull ups
15/12 cal bike
50 dubz
10 c2b
15/12 cal bike
50 dubz
5 bar M.U.
15/12 cal bike
2 rounds
20 calf raises
20 toe raises
20 hollow rocks
10 kip swings
then
3 rounds
5 ring strict pull ups (focus on speed)
15 dubz or attempts
50 dubz
30 t2b
15/12 cal bike
50 dubz
20 pull ups
15/12 cal bike
50 dubz
10 c2b
15/12 cal bike
50 dubz
5 bar M.U.
15/12 cal bike
2 rounds
20 calf raises
20 toe raises
20 hollow rocks
10 kip swings
then
3 rounds
5 ring strict pull ups (focus on speed)
15 dubz or attempts
50 dubz
30 t2b
15/12 cal bike
50 dubz
20 pull ups
15/12 cal bike
50 dubz
10 c2b
15/12 cal bike
50 dubz
5 bar M.U.
15/12 cal bike
2 rounds
20 calf raises
20 toe raises
20 hollow rocks
10 kip swings
then
3 rounds
5 ring strict pull ups (focus on speed)
15 dubz or attempts
50 dubz
30 t2b
15/12 cal bike
50 dubz
20 pull ups
15/12 cal bike
50 dubz
10 c2b
15/12 cal bike
50 dubz
5 bar M.U.
15/12 cal bike
Warm up:
12min emom
•Row
•Mt. Climbers
•scorpions
•squat to sissy squat
Barbell work
10 reps each(first 5 on coaches command)
•Clean High Pulls
•Muscle Cleans
•P. Cleans
Every 6min for 24min
500m row
25 wallballs 20/14
10 P. Cleans 185/125
Notes/stimulus
***aim to keep the row at a conservative pace. Between 1:550-2min for men and 2-2:10 for women. This pace should allow you to go straight into the wallballs.
** should be able to hold on to the wallballs for unbroken sets. If you do shouldn’t be more than 2 sets .
*quick singles for the power cleans. Should look to gfi ish sub 4min each set.
Warm up:
12min emom
•Row
•Mt. Climbers
•scorpions
•squat to sissy squat
Barbell work
10 reps each(first 5 on coaches command)
•Clean High Pulls
•Muscle Cleans
•P. Cleans
Every 6min for 24min
500m row
25 wallballs 20/14
10 P. Cleans 185/125
Notes/stimulus
***aim to keep the row at a conservative pace. Between 1:550-2min for men and 2-2:10 for women. This pace should allow you to go straight into the wallballs.
** should be able to hold on to the wallballs for unbroken sets. If you do shouldn’t be more than 2 sets .
*quick singles for the power cleans. Should look to gfi ish sub 4min each set.
Warm up:
12min emom
•Row
•Mt. Climbers
•scorpions
•squat to sissy squat
Barbell work
10 reps each(first 5 on coaches command)
•Clean High Pulls
•Muscle Cleans
•P. Cleans
Every 6min for 24min
500m row
25 wallballs 20/14
10 P. Cleans 185/125
Notes/stimulus
***aim to keep the row at a conservative pace. Between 1:550-2min for men and 2-2:10 for women. This pace should allow you to go straight into the wallballs.
** should be able to hold on to the wallballs for unbroken sets. If you do shouldn’t be more than 2 sets .
*quick singles for the power cleans. Should look to gfi ish sub 4min each set.
Warm up:
12min emom
•Row
•Mt. Climbers
•scorpions
•squat to sissy squat
Barbell work
10 reps each(first 5 on coaches command)
•Clean High Pulls
•Muscle Cleans
•P. Cleans
Every 6min for 24min
500m row
25 wallballs 20/14
10 P. Cleans 185/125
Notes/stimulus
***aim to keep the row at a conservative pace. Between 1:550-2min for men and 2-2:10 for women. This pace should allow you to go straight into the wallballs.
** should be able to hold on to the wallballs for unbroken sets. If you do shouldn’t be more than 2 sets .
*quick singles for the power cleans. Should look to gfi ish sub 4min each set.
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