Teams of 2, for time, one partner working at a time:
3 rounds of:
20/16 cal row
20 shoulder to overheads
-- then, 3 rounds of:
30/24 cal row
30 hang power cleans
-- then, 3 rounds of:
400m run
40 deadlifts
Time cap: 35 min
Load: BB 155/105 lbs - DBs 2x50/35 lbs
For time:
10,000m row
Time cap: 50 min
Warm up
Row 400m/300m
then, 2 rounds of:
10 alternating single leg glute bridges
10 sumo stance squats
10 sumo stand BB good mornings
Box squats
5x5 building to a heavy set
The box should be for a squat at around parallel.
Gymnastics skills
Warm up
3 rounds:
30 sec cardio of choice
5 inch worms with pushups
10 single DB front raises (one hand on each bell)
10 per side single arm KBS
Sumo Deadlift
5x5, building to a challenging set for the day
-- after each set of deadlift, perform 3 seated box jumps
Note: see demo on seated box jumps
Seated Box Jump - YouTube
Conditioning Benchmark
"Ingrid"
10 rounds for time of:
3 Snatches, 135/95 lbs
3 Burpees Over Bar
Warm up
400m run, then 2 rounds of:
10 air squats
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 wall balls
Endurance
5 rounds for max reps, starting a round every 7:30:
800m run
25 wall balls 20/14 lbs, 10/9 ft.
1 set of max bench press (barbell at 135/95 lbs or 2 DBs at 50/35 lbs
Warm up
400m run, then,
3 rounds, adding small weight increments between rounds:
3 power position power snatches
3 hang power snatches
3 power snatches
3 squat snatches
Snatch
Part A (5 min)
Above the knee hang snatch high pulls - 3x3
Part B (6 min)
Muscle snatches - 3x3
Part C (10 min)
Power snatch + hang squat snatch - 4x[1+2]
Conditioning
Warm up
3 rounds of:
10 front rack lunges
10 jerk footwork drills
200m run
For time:
1 mile run
21 clean & jerks 155/105 lbs
800m run
21 clean & jerks 155/105 lbs
1 mile run
Time cap: 35 min
Note: scale the load to perform either quick singles or sets of 3-4. The runs should be adjusted for the longer distance to be done in no more than 9 min, and the shorter one in no more than 4:30.
Hero Benchmark - "Abbate DB version"
Warm up
3 rounds of:
10 KB deadlifts
10 good mornings
200m row
Deadlift
Every 4 min for 4 sets:
10 deadlifts at ~55-60%
Conditioning
8 rounds for time:
7 American KBS 32/24 kg
5 KB goblet squats 32/24 kg
3 wall walks
Time cap: 18 min
Part A
3 rounds for quality and load:
10 double KB sumo deadlifts
10 double KB RDL
10 weighted hanging knee raises
5 seated box jumps
In teams of 2, for time, one partner working at a time
1 mile run [performed relay-style, as 4x400m run]
100 wall balls 20/14 lbs, 10/9 ft.
90 deadlifts
80 ab-mat situps
70 box jumps 24/20 in
60 toes to bars
50 burpees
40 power cleans
30 push presses
20 lunges (loaded)
10 thrusters
Time cap: 35 min
Loads: BB:135/95 lbs, DBs: 2x50/35 lbs
Part A
Warm up
3 rounds of:
200m run
10 alternating box step ups
30 sec dead hang
10 front rack lunges
Front Squat
Take 20 min to find a new 3RM front squat
Warm-up suggestion:
5 reps with empty barbell
5 reps at 50% of 1RM
2 reps at 60% of 1RM
then single reps at 70%, 75%, 80%, then attempt
Conditioning
3 rounds for time:
400m run
21 American KBS 24/16 kg
12 handstand pushups
Time cap: 14 min
Warm up
3 rounds of:
10 banded shoulder dislocates / passthroughs
10 scap pushups
200m row
10 empty-bar strict press
Strict Press
Take 20 min to find a new 3RM shoulder press
Warm-up suggestion:
5 reps with empty barbell
5 reps at 50% of 1RM
2 reps at 60% of 1RM
then single reps at 70%, 75%, 80%, then attempt
Conditioning
16 min alternating EMOM:
15/12 cal row
12 chest to bar pullups
6 clean and jerks 155/105 lbs
Rest