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Solo”
22 Min AMRAP
22 Wall Balls
22 Cals
22 DB Renegade Rows
22 Weighted box step ups
22 V-ups
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“Double Feature”
In teams of two
12 Min AMRAP
“Team DT”
Alt Rounds
“You go, I go”
12 DL
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Warmup:
2 rounds
:90 bike/ski/row (progressive every :30)
5/5 single-arm Side Plank Shoulder Circles
10 Scap Pull-ups
5 KB Windmills, each side
10 Reverse Goblet Lunge
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Warmup:
Machine
100m/200/300/400/500m sprints
:15 rest in between
Into:
10 cat cows
20 banded Good Mornings
10 scap Pull-ups
20 banded Squats
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Warmup:
30/25 cal machine
20 banded Good Mornings
:30 Wide Grip dead hangs
20 PVC pass throughs
into
Snatch Warm-up:
Hang High Pull + Muscle Snatch + Snatch Balance
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Warmup:
3 x
1:00 Easy Ski or Row
5 S/A Russian Swings + 5 Snatch + 5 KB Windmill, each arm
10 Floor Facing Angels
5 Scap Pull-ups + 5 Kip Swings
Gymnastics
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Warmup:
Machine Sprints:30/:30 easy/Sprint x3
Into
20 Banded Goblet Squats
:45 Wall sit Hip abduction (knees in/out)
20 Banded Good Mornings
1:00 CatCows
10 Half Burpees
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“Combo specials”
(21 total running mins)
The rest in between combo’s is up to the coach
3 Rounds (9 mins total)
1 Min Each
1 Min Rest
Box Jumps (24/20)
KBS (53/35)
Rest:
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“The Walking Dead”
9 Min AMRAP
Alternating rounds
“You go, I go”
5 Deadlifts (275/190) (225/155) (205/125)
10 Burpees
*One person works, the other rest.
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Warmup:
3:00 blood flow (sprint the last :20) or mobilization
Into
3 rounds:
10 weighted Shoulder circles 5/5
10 KB windmils
10 push-ups with rotations