FOR TIME:
Press weight should be 65% of your 5RM for Strict Press.
Row 500m
20 Presses (strict)
Run 1000m
20 Push Presses
Row 500m
20 Push Jerks
FOR TIME:
Load a Ruck with 4-6 bricks.
Run 2 miles. Stop every 400m and perform 5 Pull-ups, 10 Push-ups and 15 Body squats (all with the pack).
Buy in and buy out of 5 Pull-ups, 10 Push-ups and 15 Body squats (all with the pack)
(Should be 10 total rounds for the Gymnastics portion)
FOR TIME: (20 minute cap)
Run 1 mile. (1600m)
Run the straights
Lunge the turns. (knees do NOT touch the ground)
AMRAP 20 Minutes:
200m Sprint
20 Alternating KB Snatches (53#/35#)
FOR REPS:
5 rounds body weight Deadlift followed by body weight Bench Press
FOR TIME:
11 Rope climbs (15 ft ascent)
Scale with 3:1 reps rope pulls from lying position to fully standing and return.
AMRAP 12 Minutes:
Find your 5RM Press
5Rps @ 95% 5RM Press
20 Lunges
5 C2B Pull-ups
Do Deadlifts every minute on the minute
Deadlift 5x4x3x2x1x1x1x1x1@85% 5RM
FOR TIME:
25-20-15-10 Situps/Kettlebell swings (53#/35#)
CHIPPER:
Find your 3RM Push Press
20Rps @ 75% 3RM Push Press
30 Burpees
5 Rope climbs (15ft. ascent)
10 min run cool down at 55% effort
FOR TIME:
Run 400m
50 Pull ups
Run 800m
50 ring dips
Run 400m
50 KTE’s
FOR TIME:
20 minute time cap
100 Burpee pull-ups
Stop every minute on the minute and perform 8 Sit-ups
FOR TIME:
Find your 3RM Press, 2RM Push Press
5 rounds:
3Rps @ 90% 3RM Press
10x 1 arm Snatch each arm
Hand stand 30 seconds (freestanding or against wall)
Run 800m
Sprints:
1x800m
3x400m
6x200m
9x100m
Every minute on the minute:
Bench 5x4x3x2x1x1x1x1x1x1x1x1x1x1
Chipper:
Max reps kipping pull-ups (if you drop from the bar, you are done)
20x Deadlifts (275#/195#)
20 Alternating Dumbbell Press (each arm)
20 Kettlebell swings
20 Situps
FOR TIME:
Find your 1 RM Deadlift
5 Rounds:
3Rps Deadlift @ 90% 1RM
Max reps Pull-ups (strict)
FOR TIME & REPS:
Pull-up ladder is where you do one pull up on the first minute, two on the second, three on the third, etc. Do this until failure
Pull-up ladder
Run 400m
Pull-up ladder
DL 5x5 and hip mobility drill:
55%, 65%, 75%, 65%, 55% 1RM (be realistic and use your working max)
FOR TIME:
10K or 5K run
Bench:
Find your 1RM on bench
1rp @ 90% 1RM then 10 Clap Push ups
1rp @ 90% 1RM then 10 Hand Release Burpees
1rp @ 90% 1RM then 10 Push ups on a med ball
1rp @ 90% 1RM then 10 Push ups
1rp @ 90% 1RM then 10 Ring dips
Tabata:
4 minutes per exercise. Tabata is 20 sec of work and 10 sec of rest
Back Squats (95#/65#)
Snatch Grip Deadlift (95#/65#)
Front Squats (95#/65#)
SDHP (95#/65#)
