Death By Push Presses

IMG_0970STRENGTH:
Perform 3 Push Presses every minute.
*Add 10-15 lb. every 5 min.
*Start with 135/95 lb.

METCON:
Partner Handstand Hold Ladder
-Partner 1 starts with 10sec, then Partner 2 goes.
-Then they add another 10sec.
-Repeat until one partner cannot hold for that period of time anymore.
-The goal is a 1min hold (6 total rounds).

* QUICK SCALE: Overhead Plate Hold or Plank Hold
* If one partner can’t hold any longer, have them hold a plank for the remaining time their partner is going.

Heavy Leg and Lung Demand

RED (RX):
For Time:
800-m Run
30 Power Snatches (135/95 lb.)
40 Alt. Pistols
Rest 1 min.

600-m Run
20 Power Snatches
30 Alt. Pistols
Rest 1 min.

400-m Run
10 Power Snatches
20 Alt. Pistols


WHITE:

For Time:
800-m Run
30 Power Snatches (115/75 lb.)
40 Modified Alt. Pistols
Rest 1 min.
600-m Run
20 Power Snatches
30 Modified Alt. Pistols
Rest 1 min.

400-m Run
10 Power Snatches
20 Modified Alt. Pistols


BLUE:

For Time:
600-m Run
25 Power Snatches
30 Bulgarian Lunges
Rest 1 min.
400-m Run
15 Power Snatches
20 Bulgarian Lunges
Rest 1 min.

200-m Run
10 Power Snatches
15 Bulgarian Lunges

Work the Midline

RED (RX):
21-15-9 for Time:
GHD Sit-ups
Burpee Plate Jumps (45/25 lb.)
Suitcase Deadlifts (50/30 lb.)
*21-15-9 on each side.

WHITE:
21-15-9 for Time:
Abmat Sit-ups
Burpee Plate Jumps (35/15 lb.)
Suitcase Deadlifts (40/25 lb.)
*21-15-9 on each side.


BLUE:

21-15-9 for Time:
AbMat GHD Sit-ups
Burpee Plate Jumps
Suitcase Deadlifts
*21-15-9 on each side.

Nowhere to Hide

RED (RX+):
5 Rounds for Time:
5 OH Squats (185/135 lb.)
15 Wall Balls (20/14 lb.)
Row 250 m

WHITE (RX):
5 Rounds for Time:

5 OH Squats (155/105 lb.)
15 Wall Balls (20/14 lb.)
Row 250 m

BLUE:
5 Rounds for Time:
5 OH Squats
12 Wall Balls
Row 250 m
**Scale weights appropriately

Booty Work

RED (RX):
5 Rounds for Time:
50 Double-unders
3 x 4 Barbell Back-Rack Lunges + 4 OH Squats (115/75 lb.)

WHITE:
5 Rounds for Time:
50 Double-unders
3 x 4 Barbell Back-Rack Lunges + 4 OH Squats (95/65 lb.)

BLUE:
5 Rounds for Time:
50 Fast Feet
3 x 4 Barbell Back-Rack Lunges + 4 OH Squats

**For the barbell movements, athletes perform 4 Alternating Barbell Back-Rack Lunges, 2 on each side, then Behind-the-Neck Jerk the bar overhead, move their feet out to their Squat stance, and perform 4 OHS.

Yoga Restorative

IMG_0673.JPGRED (RX):
AMRAP in 10 Minutes:
100-m Single-Arm Farmers Carry (75/55 lb.)
10 Box Jumps (24/20 in.)
10 DB Front Squats (one DB)

WHITE:
AMRAP in 10 Minutes:
100-m Single-Arm Farmers Carry (65/45 lb.)
10 Box Jumps (24/20 in.)
10 DB Front Squats (one DB)

BLUE:
AMRAP in 10 Minutes:
100-m Single-Arm Farmers Carry
10 Step-ups
10 DB Front Squats (one DB)

Monday Mash Up

IMG_0542RED (RX):
For Total Reps:
2 min. Shuttle Runs (10 m)
2 min. Toes-to-Bars
2 min. Shuttle Runs (20 m)
2 min. Handstand Walk
2 min. Shuttle Runs (10 m)
2 min. Air Squats
2 min. Shuttle Runs (20 m)
2 min. Burpees

WHITE/BLUE:
For Total Reps:
2 min. Shuttle Runs (10 m)
2 min. Wall-Lying Hands-to-Toes
2 min. Shuttle Runs (20 m)
2 min. Bear Crawl
2 min. Shuttle Runs (10 m)
2 min. Air Squats
2 min. Shuttle Runs (20 m)
2 min. Burpees