Author: courtneycfk

For time

50-40-30-20-10
Burpees
Cal row

Weighted step ups  2x 24/20kg

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Structural

Tabata planks

Power

Litvinov conversion

5 rounds

5 front squats @ 80-85%

400m run AFAP (note: the run is not a rest, go hard on this part)

rest 5:00min

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2 sets of each

30/30 x 4 split jumps

30/30 x 4 frog hop

(30 seconds on, 30 seconds off x 4 for split jumps. Do the same for frog hops. Then do second round of 4 sets for each).

Power Endurance – Intervals

30/90 row

Add 1m every round until 2 rounds in a row missed

Start @ 75% perceived effort and build

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Structural

5 min of z press @45/35

Strength

Find a heavy press in 10min

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Every 2:30x 5 sets
3SP + 5PP @ 75-80% of strict press weight

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10min to find a heavy TGU
Start in a standing position, press weight over head, then lower body to the ground and stand back up.

If trying a new weight have a coach or friend spot you!

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Breather:

5min AMRAP

20 WB 20/14

10 push up

5 HSPU scale to push press

Endurance- 50 minute cap

Teams of 4

10km row

400 burpees

300 KB swings

200 WB

100 Pull Ups

 

P1 – Row 250m

P2 – Rest

P3 – Exercise

P4 – rest

• Rotate every 250m. Must complete each movement before moving on to next. Once the row is finished, all team members work on remaining reps.
• THE ROW IS NOT A REST PERIOD!

Strength

Find a heavy Front Squat in 10min

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5×5@80%

Go every 3:00

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5 sets (10 min)

5 single arm kettle bell front squats, build to heavy

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5min

Teams of 3

Max prowler push

Endurance

4 rounds

6x :30/:30 row

Rest 6:00

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Structural

5min

Z press 45/35