Strength + MetCon
Strength + MetCon
Monday Madness Metcon (AMRAP – Rounds and Reps) 25min AMRAP 200m Run 30 Wall Ball Shots 20/14 15 Pull UPs 15 Power Snatch 95/65 30 Double Unders Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) Barbell(45) Smashing (Quads, IT band, Hamstring)
Saturday December 18th Community Wod Six more shopping days till Christmas! There’s no better gift than that off health and Happiness! Crossfit Sacrifice Gift Cards! See a Coach about one! Metcon (AMRAP – Rounds and Reps) 10 Min Amrap: 20 Alt Dumbbell Snatches@35/25 15 Sit-ups 10 Burpees Rest 2:00 Mins 10 Min Amrap: 10 Power
Hero WOD Falkel (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 8 Handstand push-ups 8 Box Jump, 30" 1 Rope Climb, 15′ In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005 Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool
Strength + MetCon Bench Press (3×10 + 21’s Bicep Curls) 7 Reps at 1/4 ROM + 7 Reps at 1/2 ROM + 7 Reps at full ROM w/ Barbell Metcon (AMRAP – Rounds and Reps) 10min AMRAP 250m Row 10 Chest to Bar 10 Front Squats 135/95 RX+ Bar Muscle Ups – 155/105 LvL 3:
General Warm-Up
2:00 Cardio Choice
2 x
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)
3-4 Sets (4 minutes)
3 Front Squats, Building to working weight
Then build to working load across 2-3 additional sets.
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.
Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.
Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats
Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
“OMAR”
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 Ib)
25 Bar-Facing Burpees
30 Thrusters (95/65 Ib)
35 Bar-Facing Burpees
No Cap but your goal should be under 20:00 at least.
Score = Time
Goal: 11:00- 15:00
Level 2:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)
Level 1:
For Time
6 Rounds:
10m Single Kettlebell Front Rack or Goblet Walking Lunges
10/7 Push-Ups or Elevated Push-Ups
15 Air Squats
Kettlebell: 1 x 35/26lb (16/12kg)
Masters 55+:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)
Competitor:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
20/15 Push-Ups
20 Air Squats
Kettlebells: 2 x 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
6 Rounds:
12 Dual Dumbbell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Dumbbells: 2 x 50/35lb (22.5/12kg)
For Quality:
4 Sets
4 Reverse Nordic w/ :10s eccentric
:30 Seated Hip Internal + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Notes:
Reverse Nordic
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal + External Rotation
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
General Warm-Up
2:00 Cardio Choice
2 x
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)
3-4 Sets (4 minutes)
3 Front Squats, Building to working weight
Then build to working load across 2-3 additional sets.
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.
Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.
Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats
Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
“OMAR”
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 Ib)
25 Bar-Facing Burpees
30 Thrusters (95/65 Ib)
35 Bar-Facing Burpees
No Cap but your goal should be under 20:00 at least.
Score = Time
Goal: 11:00- 15:00
Level 2:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)
Level 1:
For Time
6 Rounds:
10m Single Kettlebell Front Rack or Goblet Walking Lunges
10/7 Push-Ups or Elevated Push-Ups
15 Air Squats
Kettlebell: 1 x 35/26lb (16/12kg)
Masters 55+:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)
Competitor:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
20/15 Push-Ups
20 Air Squats
Kettlebells: 2 x 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
6 Rounds:
12 Dual Dumbbell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Dumbbells: 2 x 50/35lb (22.5/12kg)
For Quality:
4 Sets
4 Reverse Nordic w/ :10s eccentric
:30 Seated Hip Internal + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Notes:
Reverse Nordic
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal + External Rotation
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
General Warm-Up
2:00 Cardio Choice
2 x
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)
3-4 Sets (4 minutes)
3 Front Squats, Building to working weight
Then build to working load across 2-3 additional sets.
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.
Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.
Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats
Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
“OMAR”
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 Ib)
25 Bar-Facing Burpees
30 Thrusters (95/65 Ib)
35 Bar-Facing Burpees
No Cap but your goal should be under 20:00 at least.
Score = Time
Goal: 11:00- 15:00
Level 2:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)
Level 1:
For Time
6 Rounds:
10m Single Kettlebell Front Rack or Goblet Walking Lunges
10/7 Push-Ups or Elevated Push-Ups
15 Air Squats
Kettlebell: 1 x 35/26lb (16/12kg)
Masters 55+:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)
Competitor:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
20/15 Push-Ups
20 Air Squats
Kettlebells: 2 x 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
6 Rounds:
12 Dual Dumbbell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Dumbbells: 2 x 50/35lb (22.5/12kg)
For Quality:
4 Sets
4 Reverse Nordic w/ :10s eccentric
:30 Seated Hip Internal + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Notes:
Reverse Nordic
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal + External Rotation
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
General Warm-Up
2:00 Cardio Choice
2 x
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)
3-4 Sets (4 minutes)
3 Front Squats, Building to working weight
Then build to working load across 2-3 additional sets.
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.
Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.
Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats
Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
“OMAR”
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 Ib)
25 Bar-Facing Burpees
30 Thrusters (95/65 Ib)
35 Bar-Facing Burpees
No Cap but your goal should be under 20:00 at least.
Score = Time
Goal: 11:00- 15:00
Level 2:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)
Level 1:
For Time
6 Rounds:
10m Single Kettlebell Front Rack or Goblet Walking Lunges
10/7 Push-Ups or Elevated Push-Ups
15 Air Squats
Kettlebell: 1 x 35/26lb (16/12kg)
Masters 55+:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)
Competitor:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
20/15 Push-Ups
20 Air Squats
Kettlebells: 2 x 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
6 Rounds:
12 Dual Dumbbell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Dumbbells: 2 x 50/35lb (22.5/12kg)
For Quality:
4 Sets
4 Reverse Nordic w/ :10s eccentric
:30 Seated Hip Internal + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Notes:
Reverse Nordic
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal + External Rotation
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
General Warm-Up
2:00 Cardio Choice
2 x
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)
3-4 Sets (4 minutes)
3 Front Squats, Building to working weight
Then build to working load across 2-3 additional sets.
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.
Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.
Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats
Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
“OMAR”
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 Ib)
25 Bar-Facing Burpees
30 Thrusters (95/65 Ib)
35 Bar-Facing Burpees
No Cap but your goal should be under 20:00 at least.
Score = Time
Goal: 11:00- 15:00
Level 2:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)
Level 1:
For Time
6 Rounds:
10m Single Kettlebell Front Rack or Goblet Walking Lunges
10/7 Push-Ups or Elevated Push-Ups
15 Air Squats
Kettlebell: 1 x 35/26lb (16/12kg)
Masters 55+:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)
Competitor:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
20/15 Push-Ups
20 Air Squats
Kettlebells: 2 x 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
6 Rounds:
12 Dual Dumbbell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Dumbbells: 2 x 50/35lb (22.5/12kg)
For Quality:
4 Sets
4 Reverse Nordic w/ :10s eccentric
:30 Seated Hip Internal + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Notes:
Reverse Nordic
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal + External Rotation
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
General Warm-Up
2:00 Cardio Choice
2 x
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)
3-4 Sets (4 minutes)
3 Front Squats, Building to working weight
Then build to working load across 2-3 additional sets.
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.
Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.
Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats
Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
“OMAR”
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 Ib)
25 Bar-Facing Burpees
30 Thrusters (95/65 Ib)
35 Bar-Facing Burpees
No Cap but your goal should be under 20:00 at least.
Score = Time
Goal: 11:00- 15:00
Level 2:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)
Level 1:
For Time
6 Rounds:
10m Single Kettlebell Front Rack or Goblet Walking Lunges
10/7 Push-Ups or Elevated Push-Ups
15 Air Squats
Kettlebell: 1 x 35/26lb (16/12kg)
Masters 55+:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)
Competitor:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
20/15 Push-Ups
20 Air Squats
Kettlebells: 2 x 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
6 Rounds:
12 Dual Dumbbell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Dumbbells: 2 x 50/35lb (22.5/12kg)
For Quality:
4 Sets
4 Reverse Nordic w/ :10s eccentric
:30 Seated Hip Internal + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Notes:
Reverse Nordic
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal + External Rotation
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
General Warm-Up
2:00 Cardio Choice
2 x
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)
3-4 Sets (4 minutes)
3 Front Squats, Building to working weight
Then build to working load across 2-3 additional sets.
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.
Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.
Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats
Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
“OMAR”
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 Ib)
25 Bar-Facing Burpees
30 Thrusters (95/65 Ib)
35 Bar-Facing Burpees
No Cap but your goal should be under 20:00 at least.
Score = Time
Goal: 11:00- 15:00
Level 2:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)
Level 1:
For Time
6 Rounds:
10m Single Kettlebell Front Rack or Goblet Walking Lunges
10/7 Push-Ups or Elevated Push-Ups
15 Air Squats
Kettlebell: 1 x 35/26lb (16/12kg)
Masters 55+:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
12/8 Push-Ups
15 Air Squats
Kettlebells: 2 x 35/26lb (16/12kg)
Competitor:
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
20/15 Push-Ups
20 Air Squats
Kettlebells: 2 x 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
6 Rounds:
12 Dual Dumbbell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Dumbbells: 2 x 50/35lb (22.5/12kg)
For Quality:
4 Sets
4 Reverse Nordic w/ :10s eccentric
:30 Seated Hip Internal + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Notes:
Reverse Nordic
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal + External Rotation
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
Notes:
Side Lying Windmill - Long lever, slow arc / Follow hand with eyes / Control entire range
Bear Sit Hip IR - Actively pull into position / Tall chest, slow breathing / No bouncing
Dead Bug - PVC, DB, or band / Exhale to set ribs / Maintain trunk control
Prone Y - Thumbs up, lift just off floor / No shrugging / Quality > height
22 Min AMRAP
12/10 Cal Row
24 Alt Hang Dumbbell Snatches@35/25
12 Box Jump overs @24/20
24 Ab Mat Sit ups
RX+ 50/35
30/24 Box
12 Toes to Bar/GHD sit ups
For Quality
4 Sets:
:20 Barbell Overhead Hold, For Load
16 Dual Kettlebell Alt Gorilla Rows
12 Hammer Curls
