kettlebell swing

7min AMRAP:

kettlebell ladder

10 kbs @ 25# + 8 kbs @ 35# + 6 kbs @ 45# + 4 kbs @ 53# = 1 rd

(athletes start at different kb weights and move up as the rounds are completed. work together and work hard so you dont slow the team up!)

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for time:

10-1 push up ladder + duck walks at the end of each set

Run Better

practice run technique 
(transitioning from the ball of the foot to a "kiss" on the heel)
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find your 1rm deadlift

The Thruster

find 1rm thruster (3 fail max)

             **then**

50 thrusters @ 60% 1rm ft:

2min Tests/9 Foundational Movement Overview

test each for a baseline as to where you are:

(1 min rest between each test)

400m run

2min max pull ups

2min max push ups

2min max squats

2min max sit ups

2min max kbs (kettlebell swing)

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3 rds for time/technique:

10 reps of each foundational movement @ 45# bar

back squat (low bar position)

overhead squat

front squat

strict press

push press

push jerk

deadlift

sdhp

squat clean

Fundamentals: Clean (Squat)

tabata:

hang squat cleans @  45# bar

plank

**plank holds must be top of the push up position for rx'd. from the elbows is scaled. if dropped out of the plank position during the 20sec then a 5 burpee (per drop out) penalty at the end of the workout

Fundamentals: Push Jerk

every minute on the minute:

push jerk @ 95#

split jerk @ 95#

**once you cant complete the split jerks within the minute continue with the push jerks til you fail to complete the push jerks

Fundamentals: Overhead Squat

"overhead annie"


30-25-20-15-10 ft:


pvc ohs
double unders
sit ups

Fundamentals: Sumo Deadlift High Pull

15min AMRAP:

15 sdhp @ 95/65#
10 squat jumps
5  push ups

**squat jumps are full depth and get explosive out of the bottom!!!

Fundamentals: Push Press

for time:

20 push press @ 30/20# dbs

30 walking lunges @ 30/20# dbs

20 push press @ 30/20# dbs

30 squats @ 30/20# dbs

20 push press @ 30/20# dbs

30 walking lunges

20 push press @ 30/20# dbs

30 air squats

20 push press @ 30/20# dbs

**rx'd is have the dbs on the top of the shoulders for the lunges and squats

Fundamentals: Front Squat

21-15-9-15-21 r/rft:

pvc front squat
deadlift @ 65/45# dbs
+10 box jumps (at the finish of each round)

**db deadlift starts and ends at mid shin

Fundamentals: Deadlift

10min ascending AMRAP:
***each round increases by 3 reps***


3 deadlift @ 185/115#
3 burpees

Fundamentals: Strict Press

10min Partner AMRAP:
***this is for max weight overhead***


strict press 115/65#


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3 RFT:


30 double unders
15 clapping push ups

Fundamentals: Squats

4 RFT:

30 squats
15 burpees