1.] Strength
3 x SS’s:
(8) Bent Over Rows (heavy)
(8) Pull Ups (c2B if you are able)
-Rest 60 sec b/w supersets.
2.] Work Capacity
5 RFT:
(15) Burpees
(15) American Swings (53/35)
*AMINALS perform 20/20 reps.
3.] Finisher
2-3 GS’s:
(20) Supine Bridge Ups
(20) Side Plank Knee to Chest (bottom leg)
(20) Plank Crossover Knees to Elbows
La La WO!
General Warm Up
(5:00 min) Rope Jumping
1-2 rounds of:
Work Capacity
4 rounds for maximum reps of:
(0:40 sec) Lateral Over Box Jumps
-Rest 20 sec
(0:40 sec) Sumo Deadlift High Pulls
-Rest 20 sec
(0:40 sec) Mountain Climbers
-Rest 20 sec
(0:40 sec) Push Press
-Rest 20 sec
Assistance Work
10-1 reps of:
Curl Up-Hammer Down
Lying Tricep Extensions
Core
100 reps of:
V Tucks
Cool Down
(10:00) Static Stretching
General Warm Up
(400m) Run
Rest 0:30 sec then…
1 rounds:
(10) High Knee Hugs
(10) Quad Stretch & Reach
(10) Inch Worms
(10) Alt. Runners Stretch
(10) Triangle Stretch
(10) Loaded Beast
(10) Scorpion Stretch
Strength
On the minute every minute for 8 minutes:
(8) Ring Dips
Work Capacity
4 rounds for time:
(12) Med Ball Lunge Cleans
(16) GHD Sit Ups/Jackknife Sit Ups
(12) Single Power Snatches
(16) GHD Back Extensions/Single Leg Deadlifts
Mono-structural
400m, 300m, 200m, 100m of:
Sprints
-Rest 1:00, 0:45, 0:30.
Core
3 rounds for maximum duration of:
Hanging L Sit/Tuck Sit
-Rest equal to you work time.
Cool Down
(10:00) Static Stretching
General Warm Up
(.50) Stationary Bike
-Rest 60 sec then…
3 rounds of:
(60 sec on/60 sec off) Stationary Bike
(5:00) Joint Mobility
Strength & Power
8,6,4,2,4,6,8 reps of:
Deadlifts (heavy)
Box Jumps (max height)
-Rest as needed between rounds.
Work Capacity
20, 16 and 12 reps for time of:
Overhead Squats
Pull Ups
Core
Tabata set (20 sec on/10 sec off for 4 mins) for maximum reps of:
Crossover Scissor Kicks
-Rest 0:30 sec then…
50 reps of:
Forearm Plank Knees to Elbows
Cool Down
(10:00) Static Stretching
General Warm Up
(500m) C2 Rower
Rest 0:30 sec then…
1-2 rounds:
(0:30) Forearm to Push Up Plank
(0:30) Alternating Side Planks
(0:30) Lateral Skater
(0:30) Stationary Skater
-Rest 0:30 between rounds
(5:00) Joint Mobility
Core
3 rounds:
(12) Seated Rainbows
(16) Seated Halos
(20) Seated Twists
-Rest 0:30 sec between rounds.
Work Capacity
5 rounds for time:
(10) Lunge Wall Balls
(10) Single Leg Down Ups
(10) Jumping Pull Ups
Mono-structural
4 rounds (60 sec on/30 sec off) for maximum reps of:
Rope Jumps
4 rounds (30 sec on/15 sec off) for maximum reps of:
Rope Jumps
Cool Down
(10:00) Static Stretching
[1.] Warm Up
[2.] Strength/Skill
5 sets of:
[8] Double/Quadruple Sumo Deadlifts or [5] Barbell Deadlifts
[10] Walking Swings
[3.] Work Capacity
“Tolerance”
- “the capacity to endure pain or hardship”
For time:
[30] Double Push Jerks [2x24kg/2x14kg]
Then – 3 rounds of:
[200m] Run
[200m] Farmers Carry [2x32kg/2x20kg] (half block or 8 gym lengths)
[12] Double Front Squats [2x20kg/2x10kg]
Then:
[30] Pull Ups
-See previous scores here: 10/1/2010
[4.] Finisher
3 rounds of:
[12] Jackknife Sit Ups
[16] GHD Reverse Hypers
[20] Pullover Knees to Chest [16kg/10kg]
Post comments & scores…
“Jazz Gordon” showing good form on overhead squats
