Warm up: MedBall Games
Back squat Mechanics working up to the weight you will use in the work out.
- Row 250
- 5 Backsquats 225/155
- 10 step ups 30″/24″ (alternating legs on each step so 5 each leg)
Rest 1 min between rounds
You have 1 min to push the butcher 200′. Down and back twice high push low push. Men 4-45# plates/women 2-45# plates.
- Front squat 6×2@ 85/90%
- Dead Hang Pull ups 6×5 between front squat sets
10 MIN AMRAP
- 10 thrusters 75/55
- 30 DU (60 Singles)
when finished do 30 ball slams 20/14
Using a PVC Pipe Do 2 Rounds:
20 Hop Overs
20 Pass Throughs
20 Good Mornings
10 Snatch Balance
10 Pass Throughs With Active Shoulders
Sumo Deadlift 6×3@80-85%
- KB SDHP (70/55)
- HR Push ups
Rest 1 min
Max Unbroken Wallballs 20/14
Warm up: TC
Push Jerk/Split Jerk Mechanics
- 5 Shoulder to overhead 185/135
- 10 Burpees
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Warm up: TC
15 Mins of gymnastic work your choice.(HSPU,Pull-ups,HS walks, T2B, Muscle ups,Rope climbs,Plank holds, L-sits).
- Box Hops 24/20
- 100 meter sprint
Teams of 3
Team must complete.
50 push press 115/75
50 front squat 115/75
75 windsheild wipers 115/75
Push car 200 meters
After the push…
Here is the catch while doing the push press, front squats, and windshield wipers. While switching the bar can’t hit the ground. Each time it does its 5 burpees per person. Situps can be done together.
- Run 200
- 30 mountain climbers
- 10 assisted pullups if needed (dead hang pull ups)
- 20 pass throughs
- Foam rollers on legs and back
Skill/strength: Strict Press 5×5 @65-70%
- Run 400m with med ball 20/14
- 25 medball push ups
- Run 200m
- 30 overhead walking lunges with plate 45/25
- Run 400m
- 25 kb swings 70/55
- Run 200m with plate 45/25
How strong is your grip?
Dead hang from pull up rig for max time. (Goal is 2 mins) once you drop your done.
Dynamic warm up with hip mobility
- Back squat mechanics
- 20 mins to find 1RM backsquat
100 meters x 8 Rowing with 30sec rest (100 meters should be all out)
Warm up: Row 250 meters x 3 (easy,medium,allout) with pass throughs and shoulder mobility between rowing.
Skill/Strength: 2 push press on the min(OTM) for 10 mins @80%-90% AMRAP the last min
- 8 deadlifts 275/185
- 4 wall climbs
- 12 AB MAT sit-ups with throwing the med ball against wall 20/14