AMRAP 4:
Assault Bike Calories
On the Minute, to include the 0:00:
50′ Prowler Push (90/45) Kelkka

Rest 1:00

AMRAP 4:
Assault Bike Calories
On the Minute, to include the 0:00:
50′ Prowler Push (45/20) Kelkka

KILOS
First weight: 41/20
Second weight: 20/10

AMRAP 14:00
1 Clean and jerk* 155/105
10 TTB
30 dubs

*C&J reps go up by 1 each round

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
10 Strict Pull-Ups
20 Wall Ball Shots (20/14 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 10 Strict Pull-Ups, Partner A will perform 20 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

A.
Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs or Step-Overs
9 Push Presses
9 Ring Dips or Stationary Dips

Alkulämmittely ja mobility

Agility tikkaat

12min AMRAP
10m karhu
10m askelkyykkykävely
10 naruhyppy
10s Käsilläseisontapito

Loppuvenyttelyt

Warm up
Crossover Symmetry Activation
-into-
9:00 Clock
20 Calorie Ski (OR Row)
15 Air Squat
10 hanging scap retraction
5 Inchworm
-into-
Workout Prep:
2 rounds
9 Wall Ball (20/14)
6 Toes to bar
3 Burpee

“The worst thing about prison was the dementors.”
9 Minute AMRAP
84 Wall Ball (20/14)
60 Toes to Bar
36 Burpee to bar
-Rest 3:00-
9 Minute AMRAP
42 Wall Ball (20/14)
30 Toes to Bar
18 Burpee to bar
-Rest 3:00-
9 minute AMRAP
21 Wall Balls (20/14)
15 Toes-to-bar
9 Burpee to Bar

Scoring: Reps

Athletes Notes

TARGET SCORE
Target number of reps each set:160+

Minimum number of reps before scaling: 120

STIMULUS
We want continuous movement working through the muscular and aerobic fatigue and try to maintain the same rep score as the time stays the same and reps go down

Aim to get double the number of rounds each set (same rep total) as the reps cut in half but time domain is the same

WORKOUT STRATEGY & FLOW
Wall Ball: We want sets of 30+ here. Big hip drive to save the shoulders

Toes to bar: Aim to keep sets of 6+ so we can stay moving on these

Burpee to bar: Rest minimally on the ground and aim to keep moving even if you use a step up or down strategy.

SCALING
The Scaling aim is to get near the target score and use appropriate difficulty

Scale to finish near the target score:
9 Minute Amrap
60 Wall Ball
40 Toes to Bar
20 Burpee to bar
-Rest 3:00-
9 Minute Amrap
30 Wall Ball
20 Toes to Bar
10 Burpee to bar
-Rest 3:00-
9 minute Amrap
15 Wall Balls (20/14)
10 Toes-to-bar
5 Burpee to Bar
*Aim to get double the number of rounds each set (same rep total)

then

Strenght

Front Squat 5x3
*Keep sets across consistent in the range of 75-85% 1RM

Scoring: Load

A.
Three sets of:
Deadlift x 6-8 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps @ 20X1
Rest 45 seconds
Alternating Reverse Lunges with DBs x 20 steps
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 25 yards each arm
Rest 45 seconds

B.
For time:
Row 1000 Meters
60 Kettlebell Swings
30 Goblet Squats
Run 400 Meters

30 min for quality

3 min work/1 min rest. Always continue from where you stopped before rest.

12 x push up
12 x sit up
12 x kb clean and jerk
12 x wall ball
12 cal row

A.
Every minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011
Minute 3 – Seated Strict Press x 8 reps @ 2011

B.
Three rounds for time of:
10 Dumbbell Push Presses
10 Box Step-Overs with Dumbbells
10 Strict Pull-Ups

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Kipping Handstand Push Ups 7 reps
Walking Lunges 20 reps
GHD Sit Ups 10 reps