– 2:00 Jump Rope
Banded Hip Distraction
– 2:00 Each Hip
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
EMOM – 10:00
– 1 Snatch Grip Deadlift
Score: completed rounds plus weight.
Aerobic Add-On or Anabolic Add-On
For Time
– 80 Double Unders
– 60 KB Swings (24kg/16kg)
– 40 Situps
– 20 Box Jumps (24″/20″)
– 1:00 Single Unders
– 1:00 Double Unders
– 1:00 Single Unders
Fascial conditioning.
– 10 Overhead Squats
– 10 Burpees
15:00
– Snatch Balance
AMRAP – 10:00
– 5 Pullup
– 10 Pushup
– 15 Air Squat
– 400m Run
– 5 Pullups
– 10 Pushups
– 15 Air Squats
– 3 Position Piriformis and Hip Capsule Mobility
1 Minute each position each leg.
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Five Rounds
– 5 Back Squats @ 51X1
Tempo squats:
– 5 seconds down
– 1 second pause at bottom
– explode up
– 1 second pause at top
For Time:
– 100 Burpees
Aerobic Add-On or Pullup Add-On
– 400m Run
Band Pulls
– 25m High Kicks
– 25m Side to Side Lunges
– 25m Fanny Kickers
– 25m Inch Worms
Four Rounds
– 5 Single Legged Deadlifts (Each leg)
– 5 Burpee Broad Jumps
Note: No weight.
Banded Hip Distraction
– 2:00 Each Hip
Three Rounds For Time:
– 21/15/9 Double KB Thrusters
– 5/3/1 Rope Climbs
Aerobic Add-on or Pullup Add-on
Two Rounds
– 200m Run
– 5 Inch Worms
– 10 Squat Thrusts
– 15 Mountain Climbers (each)
L-Sit Progression
– Feet Supported
– Tucked L-Sit
– Single Leg L-Sit
– Double Leg L-Sit
Apparatus Scaling for L-Sits (Easiest to hardest):
– Between two jump boxes
– Paralletes
– Floor
– Rings (Performed correctly the rings are turned outward.
7 Rounds each for time:
100m Sprint
19 Kettlebell Swings, 2 pood
10 Burpee Box Jumps, 24″
Rest 3-Minutes
In Honor of Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010.
To learn more about Paul Pena click here
-500m Row
– 10 Overhead Squats
– 10 Burpees
– 3 Position Piriformis and Hip Capsule Mobility
1 Minute each position each leg.
– 10 Overhead Squats
– 10 Burpees
EMOM -10:00
– 3 TnG Power Cleans
B. Three RFT:
– 25 kbs 2/1.5pd
– 25 burpees
– 200m Run
Aerobic Add-On or Pullup Add-On
– 1:00 Single Unders
– 1:00 Double Unders
– 1:00 Single Unders
Fascial conditioning.
– 10 Overhead Squats
– 10 Burpees
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Scaled: 3 Rounds
– 2:00 Jump Rope
Banded Hip Distraction
– 2:00 Each Hip
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
For Time:
– 50/40/30/20/10 Double Unders
– 10/8/6/4/2 Snatches (135#/95#)
Benchmark
Aerobic Add-On or Anabolic Add-On
– 400m Run
Band Pulls
– 25m High Kicks
– 25m Side to Side Lunges
– 25m Fanny Kickers
– 25m Inch Worms
Four Rounds
– 5 Single Legged Deadlifts (Each leg)
– 5 Burpee Broad Jumps
Note: No weight.
– 3 Position Piriformis and Hip Capsule Mobility
Five Rounds
– 45 Seconds of Muscle-Up Negatives
EMOM – 10:00
– 3 Heavy Double KB Thrusters
– Max Hollow Rocks
Score: Combined Weight in kg on thrusters + total hollow rocks.
Aerobic Add-on or Pullup Add-on
– 200m Run
– 5 Inch Worms
– 10 Squat Thrusts
– 15 Mountain Climbers (each)
L-Sit Progression
– Feet Supported
– Tucked L-Sit
– Single Leg L-Sit
– Double Leg L-Sit
Apparatus Scaling for L-Sits (Easiest to hardest):
– Between two jump boxes
– Paralletes
– Floor
– Rings (Performed correctly the rings are turned outward.
AMRAP – 20:00
– Every Minute: 1 Strict Handstand Pushup
– Odd Minute: Double Unders
– Even Minute: Row Calories
Scaled Options:
– Every Minute: 1 Kipping HSPU or 1 Double KB Press
– Even Minute: Ring Rows
RxPlus:
– Every Minute: 1 Muscle Up
Score: Rounds of every minute 1 rep buy-in completed + lowest round of double unders and lowest round of calories. Don’t include rounds of double unders and row you can’t complete the single rep buy-in.