CrossFit – Wed, Sep 28
CrossFit – Wed, Sep 28
CrossFit – Tue, Sep 27 Clean Complex (Weight) Every 90 secs. alternate between the following movements: A) Clean Complex: 1 Tall Clean+1 Front Squat+1 Split Jerk *Begin @50% of 1RM C&J; increase load every set B) Accumulate :30 Hollow Hold on the rings Repeat for a total of 5 sets. Metcon (AMRAP – Rounds and
Monday Hatch Cycle Back Squat Week 10A (Weight) 1×5@60% 1×5@65% 1×5@70% 1×5@75% Rest 90-120secs btwn. sets; do NOT use a weightlifting belt Hatch Cycle Front Squat Week 10B (Weight) 1×5@60% 1×5@65% 2×5@70% Rest 90-120secs btwn. sets; do NOT use a weightlifting belt Metcon (Time) For Time: 50 Cal Row 40 GHD Sit-ups 30 Cal Bike
Saturday Community WOD Open to the Public!!! Metcon (Time) Partner WOD For Time: 150 Mountain Climbers 140 Walking Lunges 45 Pistols 125 Sit-ups 50 Up Downs 60 Shoulder Taps 100 Burpees 36min Cap *one partner works while the 2nd rests
HERO WOD FRIDAY Zeus (Time) 3 Rounds For Time: 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (bodyweight) In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Front Squat
Rest 15 sec
Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Rest 15 sec
2 x Squat Clean + Split Jerk
Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.
Modifications:
Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.
Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.
Adjust loads down from the heavy triple for the day before beginning.
2 Sets at Working Loads, practicing cycling and transitions:
3 Touch-and-Go Power Cleans
3 Thrusters
3 Push Jerks
Rest :30-:45 between sets.
Rest 2:00 before starting the workout.
Use this to confirm barbell load and cycling rhythm before "Shocker" begins.
For Time:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 95/65lb (43/30kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.
Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.
Level 2:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Level 1:
7 Rounds
7 Hang Power Cleans
5 Thrusters
5 Push Jerks
Barbell: 65/45lb (30/20kg)
Masters 55+:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Competitor:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
7 Rounds
7 Dumbbell Power Cleans
7 Dumbbell Thrusters
7 Dumbbell Push Jerks
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Video Support:
Kneeling Banded Glute Kickbacks
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Front Squat
Rest 15 sec
Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Rest 15 sec
2 x Squat Clean + Split Jerk
Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.
Modifications:
Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.
Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.
Adjust loads down from the heavy triple for the day before beginning.
2 Sets at Working Loads, practicing cycling and transitions:
3 Touch-and-Go Power Cleans
3 Thrusters
3 Push Jerks
Rest :30-:45 between sets.
Rest 2:00 before starting the workout.
Use this to confirm barbell load and cycling rhythm before "Shocker" begins.
For Time:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 95/65lb (43/30kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.
Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.
Level 2:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Level 1:
7 Rounds
7 Hang Power Cleans
5 Thrusters
5 Push Jerks
Barbell: 65/45lb (30/20kg)
Masters 55+:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Competitor:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
7 Rounds
7 Dumbbell Power Cleans
7 Dumbbell Thrusters
7 Dumbbell Push Jerks
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Video Support:
Kneeling Banded Glute Kickbacks
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Front Squat
Rest 15 sec
Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Rest 15 sec
2 x Squat Clean + Split Jerk
Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.
Modifications:
Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.
Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.
Adjust loads down from the heavy triple for the day before beginning.
2 Sets at Working Loads, practicing cycling and transitions:
3 Touch-and-Go Power Cleans
3 Thrusters
3 Push Jerks
Rest :30-:45 between sets.
Rest 2:00 before starting the workout.
Use this to confirm barbell load and cycling rhythm before "Shocker" begins.
For Time:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 95/65lb (43/30kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.
Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.
Level 2:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Level 1:
7 Rounds
7 Hang Power Cleans
5 Thrusters
5 Push Jerks
Barbell: 65/45lb (30/20kg)
Masters 55+:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Competitor:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
7 Rounds
7 Dumbbell Power Cleans
7 Dumbbell Thrusters
7 Dumbbell Push Jerks
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Video Support:
Kneeling Banded Glute Kickbacks
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Front Squat
Rest 15 sec
Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Rest 15 sec
2 x Squat Clean + Split Jerk
Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.
Modifications:
Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.
Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.
Adjust loads down from the heavy triple for the day before beginning.
2 Sets at Working Loads, practicing cycling and transitions:
3 Touch-and-Go Power Cleans
3 Thrusters
3 Push Jerks
Rest :30-:45 between sets.
Rest 2:00 before starting the workout.
Use this to confirm barbell load and cycling rhythm before "Shocker" begins.
For Time:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 95/65lb (43/30kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.
Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.
Level 2:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Level 1:
7 Rounds
7 Hang Power Cleans
5 Thrusters
5 Push Jerks
Barbell: 65/45lb (30/20kg)
Masters 55+:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Competitor:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
7 Rounds
7 Dumbbell Power Cleans
7 Dumbbell Thrusters
7 Dumbbell Push Jerks
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Video Support:
Kneeling Banded Glute Kickbacks
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Front Squat
Rest 15 sec
Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Rest 15 sec
2 x Squat Clean + Split Jerk
Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.
Modifications:
Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.
Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.
Adjust loads down from the heavy triple for the day before beginning.
2 Sets at Working Loads, practicing cycling and transitions:
3 Touch-and-Go Power Cleans
3 Thrusters
3 Push Jerks
Rest :30-:45 between sets.
Rest 2:00 before starting the workout.
Use this to confirm barbell load and cycling rhythm before "Shocker" begins.
For Time:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 95/65lb (43/30kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.
Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.
Level 2:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Level 1:
7 Rounds
7 Hang Power Cleans
5 Thrusters
5 Push Jerks
Barbell: 65/45lb (30/20kg)
Masters 55+:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Competitor:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
7 Rounds
7 Dumbbell Power Cleans
7 Dumbbell Thrusters
7 Dumbbell Push Jerks
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Video Support:
Kneeling Banded Glute Kickbacks
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Front Squat
Rest 15 sec
Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Rest 15 sec
2 x Squat Clean + Split Jerk
Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.
Modifications:
Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.
Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.
Adjust loads down from the heavy triple for the day before beginning.
2 Sets at Working Loads, practicing cycling and transitions:
3 Touch-and-Go Power Cleans
3 Thrusters
3 Push Jerks
Rest :30-:45 between sets.
Rest 2:00 before starting the workout.
Use this to confirm barbell load and cycling rhythm before "Shocker" begins.
For Time:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 95/65lb (43/30kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.
Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.
Level 2:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Level 1:
7 Rounds
7 Hang Power Cleans
5 Thrusters
5 Push Jerks
Barbell: 65/45lb (30/20kg)
Masters 55+:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Competitor:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
7 Rounds
7 Dumbbell Power Cleans
7 Dumbbell Thrusters
7 Dumbbell Push Jerks
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Video Support:
Kneeling Banded Glute Kickbacks
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Front Squat
Rest 15 sec
Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Rest 15 sec
2 x Squat Clean + Split Jerk
Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.
Modifications:
Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.
Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.
Adjust loads down from the heavy triple for the day before beginning.
2 Sets at Working Loads, practicing cycling and transitions:
3 Touch-and-Go Power Cleans
3 Thrusters
3 Push Jerks
Rest :30-:45 between sets.
Rest 2:00 before starting the workout.
Use this to confirm barbell load and cycling rhythm before "Shocker" begins.
For Time:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 95/65lb (43/30kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.
Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.
Level 2:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Level 1:
7 Rounds
7 Hang Power Cleans
5 Thrusters
5 Push Jerks
Barbell: 65/45lb (30/20kg)
Masters 55+:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Competitor:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
7 Rounds
7 Dumbbell Power Cleans
7 Dumbbell Thrusters
7 Dumbbell Push Jerks
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Video Support:
Kneeling Banded Glute Kickbacks
