Preparation: A. Jump rope for 1 minute. B. 1 round. 1. Foam roll IT band 10 per leg. 2. Foam roll inner thigh (adductor to just above the knee) 10 per leg. 3. Foam roll piriformis for 30 seconds per side. 4. V-up 10x (flat on your back, legs together, roll back and touch toes to ground behind your head, then sit-up with legs descending into an “v” on the floor, and reach for your toes.) 5. Fire Hydrants 10 per leg, forward and back rotation. 6. Groiners 10 reps (Basically slow mountain climbers. Hold the stretch at each rep for a 5 count.) 7. Frog Jumps 10 reps. 8. Two Samson stretch 20 seconds per leg.

Focus: Perform the following: Pull-ups, Back Squat, Thruster, Squat Clean, Power Clean, Power Clean and Jerk, Snatch, Hang Snatch, Overhead Squat, Kettlebell Swing (Russian), Kettlebell Hang Snatch, Box Jump Overs, Box Jumps, Push-ups, Handstand Holds, Weighted walking lunge, Farmers Carry…

Finish: 3 Rounds of 1 minute Row sprints and 1 minute of a. sit-ups, b. evil wheels, c. leg lifts. Minimal rest between sprints and core work.


Preparation:2 Rounds of 10 Arm Scissors, 10 Reverse Lunges, 10 Squats, 10 Jumping Jacks, 5 Vertical Jumps, and 5 Push-ups.

Storm: AMRAP in 20 minutes of 4: Push-ups,  8 Dumbbell Thrusters, 10: Dumbbell Rows, 12: Split Squat (6 per leg). All movements AHAP.

Finisher: 6 Rounds of Assault Bike Sprints for 45 seconds, followed by 30 seconds of light, recovery pedaling.

Skill/Chill: 6 rounds of Simple Get-ups (SGU) To perform a SGU start from an athletic standing position (toes forward) move to the floor, lie face down, move back up to athletic position. Switch every other round from beginning face down to beginning the movement from your back.

1 comment
  1. Cody said:

    The warm-up was completed in around 10 minutes. Did 4 rounds and got through one push-up as I started round 5. Completed the bike exercises but do not understand the diections for the get-ups.


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