3 sets:
10 db push press
Row 60 sec @ 90%
rest walk 60 sec
+
3 sets:
10 db deadlifts
Row 60 sec @ 90%
rest walk 60 sec
+
3 sets:
10 db front squat
Row 60 sec @ 90%
rest walk 60 sec
– use db’s to ensure all reps are solid and moderately tough per set, add/subtract weight as needed, partner with whoever you need to share DBs with
– ensure ALL ROW SETS are same distance/pace/RPE
– less knee bend on DL, full depth on squat, use hips on push press
A) Build to a tough squat clean in 10 min (be smart, not too many sets)
– If you are feeling a 1RM, go for it.
B) Take 70-80% or A and perform 1 rep every 30 sec for 8 min
C) DB bent hip row heavy @20X1; 5-8/arm; rest 30sec btw arms x 3 (pull db with elbow up and db going toward hip)
“Filthy Fifty”
For time:
– 50 Box jump (24/20)
– 50 Jumping pull-ups
– 50 Kettlebell swings (35/26)
– Walking Lunge, 50 steps
– 50 Knees to elbows
– 50 Push press, 45 pounds
– 50 Back extensions
– 50 Wall ball shots (20/15)
– 50 Burpees
– 50 Double unders
30 min cut-off
5 Rounds for total working time @ 90%:
– 8 No push up burpee box jumps (20/16)
– 10 KB snatches (53/35)
– 12 Goblet squats
– Row 250 m
Walk /rest 4 min
A) 1 Power Clean @ 70-80% every 30 sec for 12 min
B1) Close grip bench press @20X1; 12, 9, 6, 3; rest 90sec build weight
B2) DB bent lateral raise; 12; 9; 6; 3; rest 90sec build weight
C1) Seated arnold press; 15; 12; 9; 6; rest 90sec build weight
C2) ME strict pull-ups (-1) or 5 negative pull-ups (switch grip as needed); rest 90sec
9/10/13 Tuesday
as many rounds in 10 min @80%:
10 HR push ups
10 walking lunges
10 ring rows
10 squats
rest walk 5 min
as many rounds in 10 min @80%:
10 DU’s
10 sit ups anchored
10 DU’s
10 supermans
rest walk 5 min
as many rounds in 10 min @80%:
10 box step ups 24/20
10 sit ups anchored
10 mountain climbers
10 Russian KB swings 53/35
A) EMOM x 10 min
– 3 Power snatch TNG
B1) Front squats 3×6-8; @31X1; rest 90 sec
B2) ME ring dips/box dips (-1) @1111; rest 90 sec
B3) 8 TnG DB snatches/side; rest 90 sec
C) 3×6-8 DB rows/ side @ 20X1; rest 30 sec btwn sides
– work on form not load for PS
A) Mobility
+
As many rounds in 30 min:
– Row 500 m
– 15 HR push ups
– Run 400 m
– 15 KBS (53/35)
(forced rest 60 sec)
*Maintain good form on HRPU. Chest touches ground only. No flopping or picking up the knees.