WEIGHTLIFTING

EMOM x10

1) 3 Hang Power Snatch
2) 8 Bar over Burpee (lateral)

RPE 3

Keep it light and fast!

7000 m wattbike
2000 m row
2500 m run

For Time:
1 Mile Run

Directly Into...

50-40-30-20-10:
Double Unders
AbMat Sit-ups

5 Rounds of
10 Toes-to-bar
10 Weighted Box Step-Ups
10 Burpees
10 Pullups
10 Handstand Pushups
15/10 Cal. on a machine

"For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Overhead Squats @50/30kg
Strict Handstand Push-Ups
TC: 16 min."

"3 Rounds for Time
10 HSPU
20 USA KBS @24/16kg
400 meter Run

TC: 18 min."

Tabata - Hollow Rocks

Jacinto’s Storm - 2018

79 double unders
79 air squats
79 push ups
79 pull ups
79 wall ball shots (20lbs/14lbs)
79 kettlebell swings (24kg/16kg)
79 deadlifts (45kg/30kg)
79 double unders

This can be done individually with a 40min time cap. Or this can be done in pairs - with one person working at a time - where it will be a 40min AMRAP.

Scales/adaptions/substitutes

Double unders: penguin taps; hops over DB/kb; 237 single unders, step over a weight plate/DB/KB...

Air squat: squat to target, sit to stand (box/med ball); lunges (forward/backward)

Push ups: elevated push ups (box, plates, floor) sit ups;

Pull Ups: ring rows; beat swings; bent over row; 500m Farmers walk;

Wallballs: dB thrusters; empty barbell thrusters; goblet squats.

KB swings: good mornings

Deadlifts: kb sumo dL; med ball deadlifts

AMRAP 15:
12/10cal Row
10 T2B
10 Push-ups

Use only 1 rower. Athlete #2 starts rowing right after athlete #1 has finished rowing and #3 right after #2, so that there is always someone in the rower. Goal is to complete T2B's and push-ups, so that you have a little bit of rest before you need to sit down on the rower again. Continue for a new round when every athlete has completed the row.

In Pairs:

200m row slow pace
200m row at medium pace
200m row at fast pace
8 Bench Press
then plate floor Press until Rower has completed the medium paced row

4 rounds each