Week of 11/18/24
AMRAP 6’
30” Cardio
6 per side foam roller hamstring curl
6 supine leg cross over
6 push up
6 cossack squats
Strength
Back Squat *if you can’t go as heavy on the Back Squat please do 1 and ¼ back squats in place
3 x 8 @ 65% of 1RM or moderate load
After each set complete DB Floor Chest Press (1st set Max Rep to Failure)
+1 Rep thereafter throughout workout
1 x 7 @ 70% or load increase however you want
CP after each continue - 1 Rep
2 x 6 @ 80% or load increase again
CP after each continue - 1 Rep
2 x 5 @ 90% of or load increase again
CP after each continue - 1 Rep
Training
P1- Starts
P2 - go when P1 is done w/ lunge
5 Rounds
Score = Bike 50/40 Cal Indivdual / Row 60/55 Cal / Run 70 Cal
1’45” to complete:
@ minimum 65% of max load reached in back squat
5 per side static back rack lunge
10 burpee
Max Cal in remaining time
1’15” Rest
Cardio-
1’ Slow, reset & quick mobility 30”
1’ medium, reset & quick mobility 30”
1’ fast, record Cal
Warm Up
6’ AMRAP
3/side quadruped t-spine
3 Pull Up from dead hang
5 BB Hang Clean
5 BB Push Press
6 BB Front Squat
Load BB for rotation landmine lunge
Load KB for RDL RFE
Same KB for tall kneeling overhead
5 rounds ~15
3’ per round
10/side BB Landmine rotations
20 Goble Squats
10/side Tall Kneeling Overhead Press KB
In Groups of 3 22’ CAP to hit your team Cal # (see below)
P1- 1’ Max Cal
P2- 2 rounds of:
4 BB Hang Clean
6 BB Push Press
8 BB Front Squat
P3- Rest
Add up your total fast Cal from the warm up and multiply x 5 (that is your team score to reach in order to finish)
2’ cardio of choice
4’ AMRAP
Add 1 Rep on per round
3 push up inchworm
3 reach and roll
3 pull up
Strength ~15’
5 Rounds
Push Press/Jerk x 10 +2 each round
1’ Weighted Wall Sit
10 Loaded Teasers w/ wall sit load
Training
5’ Work: 1’ Rest (for max round 5 pull up, 10 push up, 15 air squats)
.25 mile run
10 DB Push Up
10 DB R. Row
10 DB Burpee
In remaining time max Rounds 5 pull up, 10 push up, 15 air squat
**4 Rounds is good
***5 Rounds is great
!!! Pick up where you left off on the 5,10,15 each round)
3’ Cardio try to hit 30 Cal or more
5’ AMRAP
5/side BW RDL
5/side quadruped T-spine rotation
5/side single-leg squat to target or pistol
5/side supine leg crossover
Strength
Deadlift *if you can’t go as heavy on the DL please do RDL in place
3 x 8 @ 65% of 1RM or moderate load
After each set complete most challenging variation of the pull up on a bar (1st set Max Rep to Failure)
+1 Rep thereafter throughout workout
1 x 7 @ 70% or load increase however you want
Pull Up after each continue - 1 Rep
2 x 6 @ 80% or load increase again
Pull Up after each continue - 1 Rep
2 x 5 @ 90% of or load increase again
CP after each continue - 1 Rep
Training
2 Rounds
90”:30”
With a VERY heavy KB (one you don’t use)
10 KB Swings A or if limiting do Russian but priotize load
5/side KB Step Up
10 KB SDLHP
2 Rounds
90”:30”
10 KB Swings A or if limiting, do Russian but prioritize load
5/side KB Step Up
10 KB Power Clean
2 Rounds
90”:60”
10 KB Swings A or if limiting, do Russian but prioritize load
5/side KB Step Up
10 KB Power Squat Clean
Optional Conditioning and Core
3 x 400 meters
Rest 2’ b/w and compete
20 Loaded Sit ups & 20 loaded leg lowering
Warm Up ~10’
2 Rounds
20” slow: 20” moderate: 20” fast Cardio A
Inchworm toe touch x 5
Quadruped T-spine x 5 side
20” slow: 20” moderate: 20” fast Cardio B
Cossack Squat x 5 side
Supine leg cross overx 5 side
Strength ~15’
*rest 1’ b/w or less
Push Press *if you can’t go as heavy on the PP do a strict press in place
3 x 8 @ 65% of 1RM or moderate load
1 x 7 @ 70% or load increase however you want
2 x 6 @ 80% or load increase again
2 x 5 @ 90% of or load increase again
Training
12’ Cap
In this order
50 Cal A Bike/Row or 60 Cal Run
50 HR Push uP
50 Pull Up
50 Thruster #45/35
Rest 2’
6’ Cap
5 Burpee to start & 5 burpee every 2’
25 Thruster
25 Pull Up
25 HR Pull Up
25 Cal
Optional Finisher:
200 meters x 5
B/w each set 10 TTB
Fit Check Up
2’ AirForce HR Push Up
Warm Up
P1High Plank Hold (dig into high plank position- hollow, rigid quads, no lower back slope, ext rotation at shoulder)
P210 Squats and 5 Inch Worm
switch
P1 Wall Sit (hip below knee, hands by side, heals on floor, head and shoulders on wall, ….)
P2 5 good morning and 5 sit ups
Part 1
P1 – Must complete 50 BB Thruster 95/65 (can’t do more than 21)
P2- Must Hold a High Plank (each time a knee goes to the ground it’s a mandatory 20” rest and P1 can’t work during this time. If P1 sets the BB down P2 can rest. *you will have to be very strict with this in the warm up and explain that sometimes its creative to color outside the lines but today we will be strict because it’s part of the stimulus
Rest 2’
Switch
Rest 2’
P1- Must complete 50 BB SDLHP 95/65
P2- Must Hold a wall sit (strict- hip below knee, no hands, 20” break with no reps for P1)
Rest 2’
Switch
Rest 2’
Part 2 (solo)
3 Rounds For Time
500 meter row
50 Air Squat
25 Push Up
15 Pull Up