Stop! It’s situp time!
For time:
2k row, ski or 4k bike
Then 5 rounds of:
10 dumbbell power clean 50/35# set
10 alternating lunge (holding dumbbell set as desired)
20 synchronized situp
Then finish with a 1k row
*Split all work as desired except the synchronized situps.
Get low, get low, get low!
20 minutes to establish:
Use the first 10 minutes to warm up and practice good technique. In the final 10 minutes, build up to a new 1RM.
10 minute AMRAP:
2-4-6-8-10…
Sumo deadlift high pull 95/65#
Push press
V-up
Get low, get low, get low!
3 minute erg (mild, medium, spicy)
10 spiderman and reach
10 situp and reach
10 scorpion
5 press to updog
10 crossover
15 pvc passthrough
10 squat and reach
5 K-squat
5 reps each movement with a PVC pipe:
Down and finish
High pull
High hang muscle clean
High hang clean
Low hang clean
20 minutes to establish:
Use the first 10 minutes to warm up and practice good technique. In the final 10 minutes, build up to a new 1RM.
10 minute AMRAP:
2-4-6-8-10…
Sumo deadlift high pull 95/65#
Push press
V-up
Get low, get low, get low!
3 minute erg (mild, medium, spicy)
10 spiderman and reach
10 situp and reach
10 scorpion
5 press to updog
10 crossover
15 pvc passthrough
5 good morning (5 second holds)
10 squat and reach
5 reps each movement with a PVC pipe:
Down and finish
High pull
High hang muscle clean
High hang clean
Low hang clean
10 around the world
5 minutes for personal mobility (front rack encouraged)
20 minutes to establish:
Use the first 10 minutes to warm up and practice good technique. In the final 10 minutes, build up to a new 1RM.
10 minute AMRAP:
2-4-6-8-10…
Sumo deadlift high pull 95/65#
Push press
V-up
Too much fun, what’s that mean?
High knees down
Butt kicks back
Tip toe
Heel walk
Samson’s stretch
High kick floor touch
Over the gate/under the gate (half right, half left)
Stiff leg bear crawl
7 minutes for mobility and workout set up
7 rounds, each for time on a 5 minute clock:
25/20 calorie erg
10-20 box over
25-50m bear crawl
*Rx+ for a 25-50′ handstand walk.
**You must finish each round in less than 3 minutes. Scale you box height, reps and the bear crawl accordingly.
Too much fun, what’s that mean?
High knees down
Butt kicks back
Tip toe
Heel walk
Samson’s stretch
High kick floor touch
Over the gate/under the gate (half right, half left)
Stiff leg bear crawl
30 seconds of lateral jumps over a line
20 elephant trunk
10 leg swings (forward/back, crossbody)
30 seconds of slap hugs
7 minutes for mobility and workout set up
7 rounds, each for time on a 5 minute clock:
25/20 calorie erg
10-20 box over
25-50m bear crawl
*Rx+ for a 25-50′ handstand walk.
**You must finish each round in less than 3 minutes. Scale you box height, reps and the bear crawl accordingly.
Can’t stop till you get enough!
**No Open gym from 8:30am – 11:00am today**
30 minutes alternating on the minute: 15-25 wallball shot 20/14# to 10/9′
5-15 pullup
1 clean and jerk (70% for all sets)
Score total number of wallball shots = round 1, total number of pullups = round 2.
Perform all 10 rounds at 70% of your 1RM clean and jerk.
Can’t stop till you get enough!
**No Open gym from 8:30am – 11:00am today**
3 minute erg (mild, medium, spicy)
10 situp and reach (long holds)
10 dumbbell windmill R/L
10 k-squat
10 scap pullup
10 squat and reach
5 prone swimmers
10 kip
10 pvc passthrough in an active squat
5 prone swimmers
2×5 kip to pullup
10 pvc thruster
5 minutes for personal mobility
5 minutes warming up to 70% for clean and jerks
30 minutes alternating on the minute: 15-25 wallball shot 20/14# to 10/9′
5-15 pullup
1 clean and jerk (70% for all sets)
Score total number of wallball shots = round 1, total number of pullups = round 2.
Perform all 10 rounds at 70% of your 1RM clean and jerk.