200 m Run, 20 Bridges, 20 Donkey Kicks, 20 Fire hydrants, 20 Bulgarian Split squats, Spiderman Lunge, Puppy Dog, PVC’s
Back Squat
1 x 8/ 65%
1x8 /70%
1x8/ 75%
1x8/ 80%
Conditioning:
3 Rounds
20 Cal Row
400 m Run
Extra: Front Squat
1x5/ 60%
1x5/ 65%
1x5/70%
1x5/70%
25 JJ, 25 JJ, 15 Turkish Get-ups(each side), Lizard (5 each leg), Pigeon, PVC’s, Shoulder stretch on the boxes, Push Press with PVC
Push Press
1x8/ 50%
1x8/ 60%
1x8/65%
1x5/70%
1x3/75%
Conditioning:
AMRAP 7’
50 Double Unders/150 Singles
10 OHS 95/65#
5 JJ, 25 JJ, 15 Turkish Get-ups(each side), Lizard (5 each leg), Pigeon, PVC’s
10-15’ Goat work
Conditioning:
Buy In:
75 Bar Facing Burpees
Then: 800 m Run
Cash Out:
2000m Row
Or 50 Cal Bike
200 m Run, 20 Bridges, 20 Donkey Kicks, 20 Fire hydrants, 20 Bulgarian Split squats, Spiderman Lunge, Puppy Dog, PVC’s
Back Squat
1 x 8/ 65%
1x8 /70%
1x6/ 80%
1x6/ 85%
Conditioning:
21-15-9
DB Clean & Jerk 50/35
HRPU
Extra: Front Squat
1x5/ 70%
1x5/ 75%
1x5/80%
1x5/85%
Dynamic Warm-up, Knee to chest to lunge and twist, Leg swings, Karate kicks, 5-1 Inchworm to push up, PVC’s, Clean Progression
3 Rounds: Not for Time
10 Seated Z-Press
https://www.youtube.com/watch?v=zrdRC_n2U18
10 Barbell Bent Over Row
5 Lateral HS Walks
https://www.youtube.com/watch?v=3RsVmOm7pYE
Sc: 5 Wall Walks
Conditioning:
For Time
50 RKBS 70/53
40 Sit-ups
30 Power Cleans 135/95# Sc: 115/75#
20 C2B pull-ups Sc: Pull-ups or Ring Rows
10 Burpee Box Jump Overs 24/20
25 JJ, 25 JJ, 15 Turkish Get-ups(each side), Lizard (5 each leg), Pigeon, PVC’s
Push Press
1x10/ 50%
1x8/ 60%
1x6/ 65%
1x5/70%
2x1/ 75%
Conditioning:
AMRAP 7’
7 Thrusters 95/65
7 Pull-ups Sc: 10 RR
400 m Run, Sampson stretch (2 x30) each leg, Oly squat stretch, Shoulder mobility on the boxes, PVC’s
Back Squat
1 x 10/ 60%
1x8 /65%
1x8/ 70%
1x8/ 75%
Conditioning:
30-20-10
KBS 53/35#
DB Snatch 50/35#
(Adv: 15-10-5 Mups)
Extra: Front Squat
1x5/ 60%
1x5/ 65%
1x5/70%
1x5/70%
Dynamic Warm-up, Knee to chest to lunge and twist, Leg swings, Karate kicks, 5-1 Inchworm to push up, PVC’s
3 rounds:
10 GHD Hip Extensions
5-10 Ring Push ups
10 Single Arm Rows (KB/DB)
Conditioning:
1 Mile Run
1k Row
3 Rounds: Row 1’, 10 lunges, 10 OHS w/ PVC rest :30, Iron Cross, Scorpion, Side Quad Stretch, PVC’s
Go Over Complex with PVC
Complex
5 x 2
Hang Clean + Front Squat + 2 Push Jerks
*Without dropping the bar for the 2 reps
Conditioning:
21-15-9-6-3
Wall Balls 20/14
TTB Sc: KTE
EXTRA:
Tabata Plank Hold
Tabata Russian Twist
Warm-up:
200 m Run, 20 Bridges, 20 Donkey Kicks, 20 Fire hydrants, 20 Bulgarian Split squats, Spiderman Lunge, Oly Squat Stretch, Side Quad Stretch, Puppy Dog, PVC’s
Back Squat
1 x 8/ 65%
1x8 /70%
1x6/ 80%
1x6/ 85%
Conditioning:
4RFT
30 Double Unders/90 Singles
20 V-Ups
10 HSPU Sc: Box
Extra: Front Squat
1x5/ 60%
1x5/ 70%
1x5/75%
1x5/80%
We will have OPEN GYM at 8:30am
Met-Cons and Mimosas will begin at 10am.
200 m Run, 20 Bridges, 20 Donkey Kicks, 20 Fire hydrants, 20 Bulgarian Split squats, Spiderman Lunge, Oly Squat Stretch, Side Quad Stretch, Puppy Dog, PVC’s
Back Squat
1 x 10/ 60%
1x8 /70%
1x8/ 75%
1x8/ 80%
Conditioning:
3 RFT
15 KB Push Press 35/26
15 Weighted Lunges 45/25
15 Cal Bike
100 m Plate Farmers Carry 25/15
Extra: Front Squat
1x5/ 60%
1x5/ 65%
1x5/70%
1x5/70%
Tabata Bike/Row, Iron Cross, Scorpion, (2 Rounds of:10 Ring Rows, 10 Squat Therapy, 10 T & Y’s), Shoulder Circles, PVC’s
Complex: 5 Sets increasing weight
Hang Clean + Front squat +2 jerks
Conditioning:
AMRAP 4’
6 Deadlifts 225/ 155 Sc: 155/115
6 Bar Facing Burpees
6 C2B Pull-ups Sc: 8 Pull-ups/ Ring Rows
REST 4’
AMRAP 4’
8 Deadlifts
8 Bar Facing Burpees
8 C2B Pull-ups
25 JJ, 25 JJ, 15 Turkish Get-ups(each side), Lizard (5 each leg), Pigeon, PVC’s
Skill: 10’
Handstand Holds
Adv: Handstand Walks/ HS taps
3 Rounds: Not for Time
5-10 Strict Pull-ups
Sc: Negatives
5-10 Ring Dips
Sc: Box or tricep ext
40 Single Leg V-ups
EXTRA:
Core:
Tabata Plank Holds
200 m Run, 20 Bridges, 20 Donkey Kicks, 20 Fire hydrants, 20 Bulgarian Split squats, Spiderman Lunge, Oly Squat Stretch, Pigeon, Puppy Dog, PVC’s
Back Squat
1 x 10/ 60%
1x8 /65%
1x6/ 70%
1x6/ 75%
1x6/ 80%
Conditioning:
“Annie”
50-40-30-20-10 Sc: 100-80-60-40-20
Double Unders
Sit-ups
Extra: Front Squat
1x5/ 60%
1x5/ 70%
1x5/75%
1x5/75%
Tabata Bike/Row, Iron Cross, Scorpion, (2 Rounds:10 Ring Rows, 10 Squat Therapy, 10 T & Y’s, 10 barbell thrusters) Shoulder Circles, PVC’s
Push Press
1x5/50%
1x5/60%
(1x3/70%)2
1x3/75%
Conditioning
4 RFT
15 Goblet Squats 53/35#
10 HRPU
200 m Run
8 HSPU
Extra: 10’
Pick a GOAT to work on.
200 m Run, 20 Bridges, 20 Donkey Kicks, 20 Fire hydrants, 20 Bulgarian Split squats, Spiderman Lunge, Puppy Dog, PVC’s
Clean
1x 5/ 60%
1x5/65%
1x3/ 70%
1x3/ 75%
4RFT
14 Front Rack Lunge 95/65
12 S2O 95/65
10 Pull Ups
8 HSPU
Tabata Bike/Row, Iron Cross, Scorpion, 10 Ring Rows, 10 Squat Therapy, 10 T & Y’s, Shoulder Circles, PVC’s
Push Press
Find 1 RM
3 RFT:
75 DU
50 Lunges
25 Calorie Row
EXTRA:
3 Rounds:
10 Beat Swings
10 DB Press
10 Supinated grip barbell row
25 JJ, 25 JJ, 15 Turkish Get-ups(each side), Lizard (5 each leg), Pigeon, PVC’s
1 Lap--- Walk-Jog-Run
For Time:
Timed: 400m run
½ Cindy
AMRAP 10’
5 Pull-ups
10 Push ups
15 Air Squats
EXTRA:
Core:
20 Single Leg V-ups
https://www.youtube.com/watch?v=01gOWyPcX7Q
20 Russian Twist
:20 L- Sit
Then:
Tabata Plank Holds
400 m Run, Sampson stretch (2 x30) each leg, Oly squat stretch, Shoulder mobility on the boxes, PVC’s
Back Squat
1x10/ 60%
1x8/ 65%
1x8/ 70%
1x8/75%
AMRAP 7’
10 KB Snatch 53/35
10 Burpees
10 Shoulder up & overs 50/35
Extra: Front Squat
1x5/ 60%
1x5/ 65%
1x5/70%
1x5/70%
34 29th St. Unit I
Gulfport, MS 39507
