Your workout of the day!
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
20 Sit-ups
30 Toes-to-Bar
40 Single-Arm DB Clean and Jerk (Alternating)
50 DB Box Step Overs (24/20)
40 Single-Arm DB Snatch (Alternating)
30 Toes-to-Bar
20 Sit-ups
50/35
“It doesn’t matter when we start. It doesn’t matter where we start. All that matters is that we start.”
5min of Practice
Headstand / Handstand hold
– Tripod Headstand
– Wall facing Handstand
– Freestanding Handstand
Progressions
1a) Tripod Headstand
1b) Tripod Headstand knees off
1c) Tripod Headstand: legs straight
2) Wall facing
3) Free standing
Complex: 7 sets of:
Snatch Deadlift w/ Shrug from floor + Hang Squat Snatch
Every :90sec x 7sets
“Push down to go up”
– Focus on leg drive here and push feet into the floor to stand up.
– Building in weight
1) Stand the bar up from the floor using proper snatch setup
2) Lower the bar to the Above The Knee Hang Position and complete a full squat snatch.
AMRAP 8min
5 Hang Power Snatch
10 OHS
20 DU
75/55/45/35
– Bar should be very light here.
– Should be able to cycle these reps unbroken when fresh
EMOM x 5 RNDs
Pull-ups – ME-3
– ME-3 (Max Effort – 3 reps)
– Don’t go to failure, keep 3 reps in the tank.
– Aim for consistency over 5 sets.
5×5 @ 75% – 80%
Sets across.
Earlier sets will be easier than later sets. Build to 80% quickly and when you are no longer able to complete 5 successfully drop weight t0 75%
No measure?
– Build to a heavy 5
25-20-15-10-5
Burpees
V-Ups / Knee Tucks
2sec Pausing @ parallel – 75%
5×3
– Focus hard on maintaining mid-foot pressure
– Focus hard on maintaining tight core and upright posture.
– Take weight off if cannot complete full 2sec pause
– sets across
For Time:
40 Wall Balls
400m Run
40 Wall Balls
400m Run
Score = Time it takes to complete the workout
THANK YOU TO ALL FIRST RESPONDERS AND THOSE WHO HELPED SAVE AS MANY PEOPLE AS POSSIBLE!!
The 2001 meter row represents the year.
The 4 rounds represents the four planes.
The 9 Burpees over the bar represents the month.
The 11 Clusters represents the day.
The 2977 meter row represents the lives lost.
With a Partner:
Buy in: 2001 Meter Row
4 RNDs
9 Burpees over Bar
11 Clusters (135/95, 115/85 95/65)
Cash-Out: 2977 Meter Row
Score = Time it takes to complete the workout
Break up the work with a partner as needed
“Choices reveal our intentions.”
AMRAP 10:
200 RUN
10 Pull-ups / Banded
[Rest 4 Minutes]
AMRAP 10:
200 RUN
15 Wall Balls
*Score = Total of rounds and reps accumulated for each AMRAP
EXTRA:
50 BB Curls
Every time you put the bar down do
25 Band Pull-Aparts
“The past is not predictive of the future.”
VERTIGO
AMRAP 33:
10 Russian Kettlebell Swings (go heavy)
10 AbMat Sit-ups
10 Burpees
20 Russian Kettlebell Swings
20 AbMat Sit-ups
20 Burpees
30 Russian Kettlebell Swings
30 AbMat Sit-ups
30 Burpees…
Continue to Add (10) Reps Until Time
***Complete one set then REST for 60 seconds. Continue throughout.***
“Well done is better than well said.” – Benjamin Franklin
EMOM x 5min
Min 1: Headstand / Handstand hold -:30s practice
– Tripod Headstand
– Wall facing Handstand
– Freestanding Handstand
Progressions
1a) Tripod Headstand
1b) Tripod Headstand knees off
1c) Tripod Headstand: legs straight
2) Wall facing
3) Free standing
Complex: 7 sets of:
2 Mid Hang Power Snatch + 1 Paused OHS
Every 2min x 7sets (14min)
“Push down to go up”
Focus on leg drive here and push into the floor to drive the bar up overhead.
After completing 2 reps continue with 1 overhead squats PAUSING FULL STOP on the bottom to build comfortability in the bottom.
– Aim for a little heavier than last week.
EV ERY 2 min x 5 RNDs
4 Hang Power Snatches
8 Box Jump overs
– Use 70%-80% from Hang Snatch Portion
– Go light enough to smooth perform 4 repetitions of the Hang Power Snatch
Partner Version:
Stagger by 1min
EMOM x 5 RNDs
Pull-ups – ME-3
– ME-3 (Max Effort – 3 reps)
– Don’t go to failure, keep 3 reps in the tank.
– Aim for consistency over 5 sets.
+ Add secondary active mobility / warm-up
ie – PVC Pass Throughs, Band Pull Aparts etc.
5×4 @ 80% – 85%
Sets across.
Earlier sets will be easier than later sets. Build to 85% quickly and when you are no longer able to complete 5 successfully drop weight to 80%
No measure?
– Build to a heavy 4
AMRAP 10min
2 Burpee Pull-ups
4 Push Jerks (135/95, 115/85, 75/55)
8 HR Push-ups
Rx+:
2 Bar Muscle Ups
4 Push Jerks (165/115)
8 HSPU
“It doesn’t matter when we start. It doesn’t matter where we start. All that matters is that we start.”
10 RNDs with a partner
2 P. Clean
3 Front Squats
4 Lunges
5 Burpees over the bar
Switch with Partner after every completed round.
– 60%-65% Front Squat 1 RM
– Pick weight to go unbroken on Complex.
