Warm up coaches choice
2rds each section, 1 min each movement 2mins rest between sections
Sec1
Battle ropes
Jumping lunges
Banded pull a parts
Alt single leg DL w/ med ball
Renegade rows
1min rest
Sec2
Plank up downs
High knees
Seated wall ball toss
Hallow angles
In out jump squats
1min rest
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
30mins to complete
8 RFT
8 HP push ups
8 plank jacks
8 jump squats
8 pull ups
8 DL
8 DB hang power cleans
8 DB OH lunges
100m run
400m farmer carry 10 jump squats in you put it down
12min amrap
15 Burpees
12 T2B
9 clusters 135/95
~2min rest~
12min ladder
1-2-3-4-5-6-7-8-9-10-11-12-…
•Power Snatches 135/95
After every set 20 Dubz
Warm up 6 mins
Partner row
10 shoulder taps
5 push ups
10 scorpions
5 Sonics
10 mins to complete
100 burpees if you break 100m run
10 min ascending ladder 1,2,3,4,5…..
KB for all movements
High pull
SDHP
Swing
Goblet squats
10min
Buy in 50 cal row or bike
AMRAP remaining time
10 T2B
10 push ups
10 box jumps
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Warm up
2 movements across the gym and jog back
Sampson/ mt climber lunge
Inch worms / leg kicks
Bear crawls/ broad jump
Filthy fifty”Ish”
Alt DB snatches
Ring rows
DB push press
Walking lunges
V-ups
DB floor press
Step ups
Russian KB swings
Knees 2 elbows
DB thrusters
For time:
3 Rounds
400m Run
18 Front Squats 135/95
~then~
2 Rounds
25/20 cal Bike
30 wall balls 20/14
~then~
1000m Run
50 KBS 24/16
Warm up running drills
10mins to run 1mile
10min AMRAP
25 wall balls
15 burpees
10 rainbow slams
2min rest
10 min to complete
Annie (partitioned)
Strength
Every 15sec for 6min
1 Power Clean 185/115
5 Rounds
2min amrap: 1min rest
*start where you finish
15 Box Jumps 24/20
10 Pull ups
5 S2OH 135/95
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