3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Box Jumps
:30 Plank
STATION 2
1:00 Wall Ball
:30 Tuck Hold
STATION 3
1:00 Alt. DB Snatch
:30 Plank
STATION 4
1:00 Jump Rope
:30 Tuck Hold
Grab a light set of dumbbells –
2 Rounds for QUALITY…
1:00 Bike, Row or Run (60% effort → 70% effort)
5 Double DB Suitcase DL
5 Double DB Bicep Curls
5 Double DB Strict Press
10 Scap Push-Ups
Then grab a slightly heavier set of DBs and complete…
3 Rounds with heavier DBs…
:30 Bike, Row or Run (75% effort → 80% effort → 85% effort)
5/5 SA DB Swing
5/5 SA DB Push Press
5 Tempo Push-Ups (21X1)
Movement Prep:
With DB
3 Up Downs
3 DB DL with DB inside Feet
3 DB DL with DB outside of Feet
–Pick your style!
Review DB G2OH
Snatch
Clean and Jerk
Rehearsal
2 Rounds
3 DB G2OH
3 DB Up Downs
3 Push Ups
“TRIPLE AMRAP”
AMRAP x 7 MINUTES
7 DBL DB Ground to OH
7 DBL DB Up-Down
14 Push-up
-Rest 3:00-
AMRAP x 5 MINUTES
5 DBL DB Ground to OH
5 DBL DB Up-Down
10 Push-up
-Rest 2:00-
AMRAP x 3 MINUTES
3 DBL DB Ground to OH
3 DBL DB Up-Down
6 Push-up
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Jumping Lunges
20 Russian Twists
STATION 2
2:00 Hard Bike
1:00 EZ Bike
1:00 Hard Bike
STATION 3
AMRAP
10 DB Press
20 Mountain Climbers
STATION 4
2:00 Hard Bike
1:00 EZ Bike
1:00 Hard Bike
No Additional Conditioning. Hit “Daniel” hard. Goal is 2-3 sets max on the Pull-ups and unbroken on the Thrusters.
AMRAP x 5 MINUTES
100m Run
10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings
10 Partner Wall Squats *
10 Inch Worms + Push-up
*Athletes face each other with about 1ft between them, hands up overhead, active shoulders. Without touching each others’ hands, have your athletes squat, trying to maintain the active shoulder position with each squat.
Then grab out a barbell and go through for quality…
5 Elbow Punches/arm
5 Strict Press
5 Front Squat
5 Push Press
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
FOR RECOVERY
Team 400m Walk Focus on Calm Nasal Breathing
AMRAP x 7 MINUTES
7 Power Snatch (115/75)
14 Burpees Over Bar
-Rest 2:00-
AMRAP x 5 MINUTES
5 Power Snatch (135/95)
10 Burpees Over Bar
AMRAP x 5 MINUTES
100m Run
10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings
10 Partner Wall Squats *
10 Inch Worms + Push-up
*Athletes face each other with about 1ft between them, hands up overhead, active shoulders. Without touching each others’ hands, have your athletes squat, trying to maintain the active shoulder position with each squat.
Then grab out a barbell and go through for quality…
5 Elbow Punches/arm
5 Strict Press
5 Front Squat
5 Push Press
Movement Prep:
3 Front Squat – to Press
3 Thrusters – Pause at the top
3 Thrusters – Pause at bottom of squat
3 Thrusters – Normal Speed
–Now, warm up to workout weight slowly with 3-5 reps at a time.
Pull Ups – Warm up your pull up variation of the day. Review Scales.
Rehearse if need be.
5 PU
100m Run
5 Thrusters
–Get your heart rate up
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
FOR RECOVERY
Team 400m Walk Focus on Calm Nasal Breathing
FOR TIME
1 Mile Run
-Rest 3:00-
800m Run
-Rest 2:00-
400m Run
-Rest 1:00-
200m Run
1:00 Flow Slow Through Each…
1:00 Bootstrapper
1:00 Alternating Cossack Squat
1:00 Inch Worm (Keep those legs straight)
Immediately Into…
10 Tempo Good Morning (20×1)
30 Mountain Climbers +5/5 Single Arm Ring Row
10 Tempo Sumo Deadlifts (20×1)
1:00 Front Plank + 5/5 Single Arm Ring Row
10 Tempo Romanian Deadlifts (20×1)
20 Tuck ups + 5/5 Single Arm Ring Row
10 Tempo Conventional Deadlifts (20×1)
EMOM x 6 MINUTES
MIN 1 – 7 Deadlift*
MIN 2 – 15 Double Unders + 1 Rope Climb
*Start moderate and build to workout weight
4 ROUNDS FOR TIME
70 Double Unders (or 50 Reps of 4″ Plate Hops)
7 TNG Deadlift (AHAP)
2 Rope Climbs
-16:00 Time Cap-
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
10 Slow Reps of Down-Dog to Up-Dog
FOR TIME
10-9-8-6
Ring Muscle-Up
12-16-18-20
Toe to Bar
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
500m Row
(rest remainder)
STATION 2
EMOM
15 Push-ups
STATION 3
AMRAP
5 Sit-ups
10 Air Squats
1:00 Flow Slow Through Each…
1:00 Bootstrapper
1:00 Alternating Cossack Squat
1:00 Inch Worm (Keep those legs straight)
Grab a barbell –
Immediately Into…
10 Tempo Good Morning (20×1)
20 Mountain Climbers
5/5 Single Arm Ring Row {Scale to 10 regular}
10 Tempo Sumo Deadlifts (20×1)
1:00 Front Plank
5/5 Single Arm Ring Row
10 Tempo Romanian Deadlifts (20×1)
20 Tuck ups
5/5 Single Arm Ring Row
10 Tempo Conventional Deadlifts (20×1)
Teaching:
Rope Climbs – J Hook Clamp
3 Clamps from Seated
3 Clamps from Standing
3 Rope Pull Ups + K2E
3 K2E + J Hook Clamp
1 Rope Climb
EMOM x 6 MINUTES
MIN 1 – 7 Deadlift*
MIN 2 – 15 Double Unders + 1 Rope Climb
*Start moderate and build to workout weight
4 ROUNDS FOR TIME
70 Double Unders (or 50 Reps of 4″ Plate Hops)
7 TNG Deadlift (AHAP)
1 Rope Climb
-16:00 Time Cap-
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
10 Slow Reps of Down-Dog to Up-Dog
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
DBL DB Ground to OH
STATION 2
Burpee over DB
STATION 3
Box Step-Ups
STATION 4
Cal Bike
