Warm up
6 min AMRAP:
5 inch worms
10 V-ups
5 hanging knee raises
10 KBS
Endurance
For time:
2,400m/2,000m row
-- Then, 8 rounds of:
10 wall balls 20/14 lbs
50 ft. sandbag carry AHAP
-- Then, 1,200m/1,000m row
-- Then, 4 rounds of:
10 wall balls 20/14 lbs
50 ft. sandbag carry AHAP
-- Then, 600m/500m row
-- Then, 2 rounds of:
10 wall balls 20/14 lbs
50 ft. sandbag carry AHAP
Time cap: 38 min
Note: Adjust the sandbag carries to double KB front rack carries. All sets of wall balls are intended to be unbroken
UES strength
Warm Up
2 Rounds (10min Time Cap)
:45sec Rowing
3/side World's Greatest Stretch
5/side Cossack Squats
5/leg High Box Step Ups
10 Heel Elevated on Box Glute Bridge
Back Squat Warm Up (4mins Time Cap)
Round 1 - 10 Back Squats @ Empty Bar
Round 2 - 5 Back Squats @ 50% of 1 rep Max Back Squat
Back Squat
Every 2:30 Mins for 5 Sets
2 Reps
Rep 1: 5 Sec Pause
Rep 2: No Pause
Suggested Sets:
2 Reps @ 67% of 1 rep Max Back Squat
2 Reps @ 77%
2 Reps @ 82%
2 Reps @ 87%
2 Reps @ 92%
Back Squat - NO PAUSE- Drop Sets
EMOM for 8 sets
1 Rep @ 90% of Todays 2 Rep Heavist Weight
Conditioning
For Time
Goal: Accumulate 50 Burpees Over the Erg
Every 4 Mins (3min Work / 1min Rest):
15/12 Calorie Row
Then: Max Burpees Over the Erg until the 3:00min mark
Rest 1 min between Rounds
Repeat until you reach 50 total burpees
Round Cap: 4 Rounds Max (16 total mins)
Scaling Guidelines:
Must hit at least 10 burpees per round, If not, use one of the following:
Intermediate: 12/9 Calories
Beginner: 8/6 Calories