A. 1 Clean + Tempo Front Squat
4 x 7 @31X1 (choose load)
Approx 67-70% of 1rm
Conditioning
“Dirty Swine”
7 Mins Ascending Ladder
As Many Reps as possible of:
3 Front Squats 60/40kg
30 Double Unders
6 Front Squats 60/40kg
30 Double Unders
9,30 – 12,30 – 15,30 etc etc
Output Members please check BTWB for scaling
3 rounds, 1 min per station, of:
Bar Muscle-up
Deadlift, 60/42.5 kg
Dumbbell Push Press, 22.5/15 kg
Kettlebell Swing, 24/16 kg
Assault Bike
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
Subs
Bar Muscleup
– 2-4 V-up (make it a fast snap) + 2-4 Dip
– 2-4 Pullups + 2-4 Dips
Assault Bike for shuttle runs 10m
Tabata 20 sec on 10 Sec off
Uneven Push-ups
Glute Bridges
Bicycles
BOS Hold (bottom of Squat hold)
X 8 sets of each
2:40 walk out the driveway and 2:20 return
Yes faster walk back in then when you went out
Repeats the entire 4 movements again
X 8
W/up
3 Rounds
3 Wallwalks or 20m Bear crawl
10 PVC Overhead Squats
10 Snap to hollows
Mobility
3 min Frog Stretch
Rest 2 min and repeat
15 Min AMRAP
8 Handstand Push-ups
16 Reverse Lunges
32 Double Unders
A. Mobility Challenge
Sit in the bottom of the squat for 3 mins
Rest 2 Mins
Repeat
B. Gymnastics
Accumulate 3 Min Plank hold
Each Break perform 15 Perfect pushups
Conditioning
Starting Every 2min
200m Run
20 Flutter Kicks
X 10
F-U Covid 19
19 Burpee 20/15kg
19 Deadlifts 70/50kg
19 Pullups
19 Dumbell Squats
3 Rounds for Time of:
Run 800m
15 Front Squats 52.5/35kg
15 Push Press 52.5/35kg
15 Kettlebell Swings 24/16kg
“Orchard Thieves”
14 Min AMRAP
16 Dumbell Snatches 22.5/15kg
14 Box Jumps 24/20
12 Toes To Bar
Clean Pull, Power Clean, Clean
2-2-2-2-2
Conditioning
Max Cals in 1:30
+
1:30 Max Hang Power Cleans 60/42.5
X 3
