4 Rounds (12MIN Cap)
*(Pick # of reps you can repeat & sustain for the 4 RDS)
16 Single Arm DB/KB Strict Press (8/8)
**Rest 1MIN between rounds**
15 KB Swings
20 Goblet Step-Ups
MODs: Part 1: Ring Rows or Bent Rows can be done in place of Pull-ups.
Part 2: Modify the push-ups to make them work for you, on knees, to a box, hand release, etc. If you don’t have anything to step up to, you can do Goblet Squats instead.
20 MINS for Quality
Work towards a heavy set of 3 Deadlifts
*Between sets complete 10 weighted glute bridges with plate* https://youtu.be/KcGSG8hF9HU
Resting intuitively throughout the 20 MINS
Burpees over the bar
How it works…..1 DL, 10 Burpees, 2 DL, 9 Burps, etc.
MODs: Burpees can be modified to just Standard Burpees or Plank Burpees versus over an object. This is meant to be FAST so we’ll dial back the weight for part 2 significantly. As always, prioritize form over weight, especially on fast finishers.
1MIN @ Each
MIN1: Goblet Lunges
MIN2: Scotty Bobs
MIN3: Plate Burpees
MIN4: Plank Hold
*Pick weights that allow you to move through at least :45/50 of the minute
50 Single Arm DB/KB Hang Squat Cleans
Every time you put the DB down or switch arms, do 5 Shoulder to Overhead (each arm)
MODs: If you are unable to move fluidly from the clean into a squat do a hang clean + a front squat (so segment the movements).
1 Strict Press
1 Push Press
1 Push Jerk
Increase the weights as you go.
Tabata (:20 on / :10 off)
Row (for max meters calories)
Push Press (BB/DB/KB)
Accumulate 2MIN OH Hold (BB/DB/KB)
MODs: DB/KB/BB can be used here. For the rowing element of tabata: if you don’t have a machine, do :20 of cardio of choice.
1 Dip, 1 Toes to Bar/Ring or Weighted sit-up
2 Dip, 2 Toes to Bar/Ring or Weighted sit-up
3 Dip, 3 Toes to Bar/Ring or Weighted sit-up
……keep adding a rep until time is up
21 Box Jumps
MODs: You can use a box, chair or step for the dips on Part 1. For Part 2, 500M is about 2/2:30MINs long so if you choose to run go 1MIN out, 1MIN back or insert any cardio of choice here for 2ish minutes. Step-Ups can be done instead of box jumps. If you don’t have anything to even step to, squats can be done and/or lunges.
9AM @ CFCA
:30 on / :30 off
Hang Power Snatch
Pick a weight you can move the entire :30
2 Single Arm Devils Press
2 Burpee Pull-Ups
4 Single Arm Devils Press
4 Burpee Pull-Ups
*add 2 reps each round