10 RFT
10 Walking Lunge
10 Push Ups
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Behind the Neck Elbow Punch Throughs
:30 Bear Sit Hip Switch
10/10 Single Leg Toe Touches
10 Banded Good Mornings
:20/:20 Front Rack Stretch on the Rig
10 Cossack Squats (5/5)
2 Sets:
10 Goblet Squats, Light (elbows inside the knees at the bottom)
8 Kettlebell Romanian Deadlifts, Light
:20 Hollow Hold
8 Arch Rocks
Specific Barbell Prep
2 Sets: Empty Barbell
5 Barbell Kang Squats
5 Front Squats (elbows high, brace before you descend)
Then build to 70% on the Front Squat over 3 sets before the clock starts.
Loading Notes: % of 1RM Front Squat
For Time:
800 M Run
50 Pull-ups
100 Push-ups
150 Air Squats
With a Vest 20/14
Time Cap: 30 mins
With a partner: Teams of 2
Complete: 3 rds
1000 M Row
20 Syncro Devils press@50/35
40 Wall Ball shots@20/14
40 Alt Box Jump overs @24/20
20 Alt Weighted ab mat sit-ups@20/14 (wall ball)
rest 1:30 after each rd…
Score = Time
1:30 Cardio Choice
10 Scapular Wall Slides
10 Banded Pull Down
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
5/5 Lateral Lunges
2 Sets (Priming the Pull and the Posterior Chain):
8 Ring Rows, 2 Second Pause at the Top
10 Kettlebell Deadlifts, Light
8 Tall Kneeling Kettlebell Halos (4 Each Direction)
1 Set:
5 Strict Pull-Ups at Today's Pace (Full lockout at the bottom, chin clearly over)
Then take 2 sets on the Weighted Strict Pull-Up to find a load that leaves the last rep strong.
Loading Notes: Level 2: 3 Strict Pull-Ups + 5 Banded Strict Pull-Ups
Level 1: 3 Jumping Eccentric Pull-Ups + 5 Ring Rows
For Quality
Every 4:00 x 4 Sets
16 Dual Kettlebell Alternating Gorilla Row (8/Side)
10 Dual Kettlebell Front Rack Reverse Lunges (5/Side)
16 GHD Hip Extensions
Score = Check Box
Kettlebells: 53/35lb (24/16kg)
Goals: Complete each set at a quality tempo in roughly 3:00
Stimulus: Strength and Stability / Quality Accessory Work
RPE: 4/10
Primary Objective: All three movements unbroken at full range in every set.
Secondary Objective: Same load and same tempo from set one through set four.
Level 2:
Kettlebells: 35/26lb (16/12kg)
Level 1:
12 Dual Kettlebell Alternating Gorilla Row (6/Side)
8 Dual Kettlebell Front Rack Reverse Lunges (4/Side)
15 Banded Good Mornings or Glute Hip Thrusts off Bench
Kettlebells: 26/18lb (12/8kg)
Masters 55+:
8 Dual Kettlebell Front Rack Reverse Lunges (5/Side)
12 GHD Hip Extensions
Kettlebells: 44/26lb (20/12kg)
Competitor:
Kettlebells: 70/53lb (32/24kg)
Hotel Gym / Travel:
16 Dual Dumbbell Alternating Gorilla Row (8/Side)
10 Dual Dumbbell Front Rack Reverse Lunges (5/Side)
16 Glute Hip Thrusts off Bench
Dumbbells: 2 x 50/35lb (22.5/15kg)
1-2 Sets
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
4 Sets:
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
100ft (30m) Sandbag Bear Hug Carry
:30 Wall Sit March
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