Warm up 10 min
2 x 8 shoulder openers
3 x 5 wall squats
Then:
warm up with Pull-ups, Box Jumps, Push-ups, warm up to Deadlift weight
Then:
Pull-up +
Deadlift @ 50% 1RM# +
Box Jump @ 24″
10-9-8-7-6-5-4-3-2-1 reps of each
3:00 intermision
Push Up +
Push Press @ 2 x 40# DB
10-9-8-7-6-5-4-3-2-1 reps of each
Warm up: 10min C2 or Airdyne
wall squats 3 x5
goblet squats 2 x 10
shoulder openers 2 x 10
Off The Box 5 x 5
then:
Warm up to BW Bench Press if appropriate, if not use weight that works:
Bench Press @ BW (or ?) + Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
rest 5:00
then:
Ball Slam @ 25# + KB Step up @ 2 x 35# KB in Rack Position onto 20″ box
30 – 20 – 10 reps of each
Warm up 10min
2 x 8 shoulder openers
3 x 5 wall squats
then: do 5 of all the movements in the WO
Then:
WO “Those Burpees Suck”
10x Pull up+
20x KB Swing @ 40-62# +
30x box jump @ 24 or 30″ +
40x Proper Push ups +
50x Sit up +
60x Burpee +
10x Pull ups
then:
static holds
Hang from pull up bar for time:
Static Ring hold in dip position for time:
FLR on rings for time:
10 min warm up C2/AD
2 x 8 shoulder openers
3 x 5 wall squats
2 x 10 goblet squats
2 x 20 kb swing
then:
7:00 30/30 Mtn Climbers – rest in plank
2:00 rest
7:00 30/30 Step ups 18/20″ box 2 @ 26# KB do not put KBs down
2:00 rest
7:00 30/30 Front Squat 50% BW – or Goblet squat/or 2 Kbs in Front Rack
2:00 rest
7:00 30/30 BB PP
then:
300 sec FLR/Dip Hold/or Handstand(or)Plate Hold
Warm up 10:00 Airdyne
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
30m OH walking lunge
Then let the games begin:
5x Lunge+
5x Push Press
20 Laps of the gym
While holding a 45# bar or 2x 25# DB, or similar load, do 5x Lunges followed by 5x Push Press, continue till all laps complete
10:00 Warm Up
2 x 8 Shoulder Openers
3 x 5 Wall Squats
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
3 x 5 Knee Jumps
Then:
Warm up to 70% 1RM Power Clean
Then:
8 x 3 Clean @ 70%
Then:
Finish 4 x 1 min Box Jumps 2:00min rest in between rounds
10:00 Warm Up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 wall Squats
Then:
Warm up Olympic Complex
6x reps of the following, try not to put the bar down.
Deadlift
Hang Clean
Front Squat
Jerk
Overhead Squat
Snatch
2 rounds @ 55- 95#
Then:
IWT
10x Clean & Jerk 50% 1RM + 500m row, 2:00 rest,
3 Rounds
Then:
10x Front Squat 70% 1 RM + 60 sec all out Airdyne 2:00 rest, 3 rounds
Then:
8x Single Arm Horizontal Row FST, feet on bench 4x per arm
8x Ring Dip +
8x Hanging L-seat
8x Ring Push Up
8x HSPU use bar in rack to spot movement with Legs
3 rounds of all rest as necessary
10:00 Warm Up
2 x 5 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 10 DB PP
Then:
HSPU Ladder 10 – 1 (or handstand Holds)
Then:
10x Bench Press + 20x Whip Smash
x 5
Then
6:00 30/30 real time based on 500m time
or
20/10 Band Sprints 10 rounds
Switch
10:00 Warm Up
2x 8 Shoulder Openers
3 x 5 Wall Squats
Then:
6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
rest 2:00min btw rounds. 65, 85, 105#
Then:
5x Split Squat 2 @ 20/26# KB in Front Rack + 5x Push Press same weight
Both legs and both sets of presses is one round.
10 Rounds
Then: 500m Test 1:30 Johann, 1:38 Greg,
Warm up: 10min C2 or Airdyne
2 x 10 shoulder openers
3 x 5 wall squats
2 x 10 goblet squats
2 x 10 oh walking lunges
then:
100x Front Squat at 65# +
100x Wall Ball @ 20#+
100x Ball Slam @ 20#
5:00 intermission
500m Row + 25 Plank Pull + 35 Ring Dip + 45 Box Jump (24-30″)+ 55 Atomic sit ups + 500m Row