| Strength (20:00 Clock Time)
Part A) 5:00 AMRAP 1:00 Dead-Hang (Accumulated) Max Strict Pull-Ups in Remaining Time R: 5:00 *Set-up Bench Press Part B) 10:00 Establish a 5RM Bench Press |
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| Conditioning (15:00 Clock Time)
“Hector the Toad” 3:00 AMRAP, 1:00 Rest, 4 Sets 15 Toe to Bar 15/11 Cal Echo Max Rep DB Thruster 50/35# Goal: 1:00 DB Thrusters (~15 Reps) |
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A.
From 0-20min…
“Half Manion”
4 Rounds:
200m Run
29 Goblet Squats
Any time left over here is rest time! Get ready for section B below.
B.
From 20-29min…
“Arm Circuit”
3 Rounds: 1min. of DB Hammer Curls**
1min. of Bench Tricep Dips (weighted optional)
1min. Rest
** On the hammer curls shoot for a weight that you can move most of the time. Maybe rest quickly 1 time in a set.
C.
From 30-37min…
7min. to get try and finish…
1-2-3-4-5-6-7-8-9-10
DB Sit-Up
DB Reverse Sit-Up
(From 0-10min.)
100 Double Unders
50 Alt. DB Snatch
40 Banded Pull Downs
30 Push-Ups
(From 10-25min.)
3 Rounds:
500m Row
400m Run
(From 25-35min.)
30 Push-Ups
40 Banded Pull Downs
50 Alt. DB Snatch
100 Double Unders
| Strength
In a 15:00 Window: Find a 1RM Box Squat
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| Conditioning
“Nick the Pig” 8:00 AMRAP 8 Goblet Squat 70/53#, 32/24kg 8 American KBS 70/53#, 32/24kg 8 Box Jumps 30/24’’ Goal: 4+ Rounds |
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“Coffey”
For Time
800 meter Run
50 Back Squats 135/95#, 61/43#
50 Bench Press 135/95#, 61/43#
800 meter Run
35 Back Squat 135/95#
35 Bench Press 135/95#
800 meter Run
20 Back Squat 135/95#
20 Bench Press 135/95#
800 meter Run
1 Muscle-Up (each partner)
*For Time w/Partner
Partners Run Together, split the rest of work with your partner
35min to finish…
1000m Row
100 Plate Ground To Overheads
1000m Run
100 Wall Balls
100 Heavy Russian KB Swings
| Strength
Every 2:30 for 10:00 10 Strict Press 100ft Sandbag Carry (heavy) b/s *Strict Press @ 60-65% holding across sub for sandbag carry would be dual kb front rack carry |
| Conditioning
“Benjamins” For Time 300/250m Row 50 Double Unders 25 Dual DB Push Press 50 Double Unders 800/700m Echo Bike 50 Double Unders 25 Dual DB Push Press 50 Double Unders 300/250m Row 10 Devils Press Load: 50/35# Time Domain: 9:00-13:00 Time Cap: 15:00 |
Complete each section and go straight into the next one with no rest between.
Each section adds 1 new movement.
Can you finish in 30min or less?
Time CAP: 35min.
For Time:
10 Single Arm Devil Press
20 DB Rows
10 Single Arm Devil Press
20 DB Rows
40 Cals of Choice
10 Single Arm Devil Press
20 DB Rows
40 Cals of Choice
80 Push-Ups
10 Single Arm Devil Press
20 DB Rows
40 Cals of Choice
80 Push-Ups
160 Double Unders
| Conditioning
“Bank Roll” Every 6:00 for 30:00 2 Rounds 8/6 Strict Pull-Ups 12 Renegade Rows 50/35# 16 Wall Balls 20/14# Goal: ~4:00 for each 2 round segment |
| Strength (12:00 Clock)
5 Sets 6 Romanian Deadlift 31×1 Tempo :30/:30 Paloff Press Hold Choice on Load and Tension R: as needed b/s |
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| Conditioning
“Loose Change” 10:00 AMRAP 3-6-9-12-15… Deadlift 225/155#, 102/70kg Toe to Bar @ 2:00, 4:00, 6:00, 8:00 Complete 30sec Handstand Hold (Wall Supported) Goal: Round of 18+ |
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3 Rounds:
3min. AMRAP:
7 DB Front Squats
7 Ballistic Sit Ups
7 Push Ups
Rest 1min.
(go to next AMRAP below)
3min. AMRAP:
8 DB Front Rack Lunges
8 Med Ball Clean
8 Cal Row
Rest 1min.
(go to next AMRAP below)
3min. AMRAP:
9 Up Downs
9 Crossbody Toes Taps
9 Air Squats
Rest 1min.
(go back to the first amrap)
Each full round is 12min. (36min. Total).