5 min Bike, Ski, Run or Row
10 leg swings each direction
10 arm circles forward and back
Lunge down reverse lunge back x 2
Deadlift
3×10 touch n go
15 min AMRAP
20 back rack lunges 95/65
10 vvv’s (triple v’s)
*Every 3 minutes including the start
HS walk 40f…
250m Row
3 Rounds
15 Air Squats
10 PVC Passthroughs
5 Kip Swings
10 down to 1
Overhead Squat 115/75
1 up to 10
Pull-up
T1: modify as needed
T2: as written
T3: 155/105 and Chest to Bar
3×12 Upright Row (the high pull in sdhp)
3×20 GHD/see the lights 45/35
3×15 reverse hypers
750 m row or 1 mile bike
5/5 single arm kb press
10 reverse hypers or 10 kb swings
Regional Nate-ish: 30 min clock
10 rounds
12 chest to bar pullups
12 hspu
24 kb snatches 53/35
after 10 rounds
remaining time establish a
1 rm hang snatch
T1: modify as needed
T2: as written
T3: 6 ring muscle ups/12 hspu/24 kb snatches
3 sets
30s banded side walk-left
30s banded side walk-right
3 inch worms
6 shoulder taps
12 glute bridge ups
Coach Directed
in a team of 2
15 min AMRAP
200 cal row
AMRAP cal bike
or
in a team of 3
15 min AMRAP
250 cal row
AMRAP Cal bike
11 min AMRAP
5 deadlifts
18 wallballs
17 burpees over the bar
one person working at a time.
T1: up to 225/155 and 14/10 medball
T2: 315/205 deadlift and 20/14 medball
T3: 30 lb wallball
Coaches choice
10 min handstand practice… use a wall or don’t. Use Pikes or a partner spotter as needed
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
*partner holds a plank during all burpees. All other reps are split as desired.
T1: modify as needed
T2: as written
T3: synchro burpees and jumping lunges