400m Run
400m Row
2x:
5 Inchworms
10 Slow Air Squats
10 Walking Lunges
10 Light KB Swings
Review Movements
2 Rounds:
400m Run
31 Box Jumps (24/20)
400m Run
31 KB Swings (53/35)
400m Run
31 Sit-ups
400m Run
31 Air Squats
400m Run
31 Double Unders
400m Run
31 Deadlifts (95/65)
Foam Roll/Banded Mobility
400m Run/Row
:30 Seconds each movement:
Walking Samson Stretch
Slow Air Squats
Walking Spidermans
Push-up to Down Dog
PVC Pass Throughs
PVC Overhead Squats
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Burgener Warmup
3 Down and Finishes [Purpose: Speed Though the Middle]
3 Elbows High & Outside [Purpose: Keep the Bar Close]
3 Muscle Snatches [Purpose: Strong Turnover]
3 Power Snatch Lands (2″/4″/6″) [Purpose: Footwork]
3 Full Snatch Lands [Purpose: Footwork]
7 min to build to a heavy single off the rack
7 min to build to a heavy single off the rack
10-12 min to build to a heavy single (from the floor)
8 Rounds:
20 Seconds Overhead Squats (45/35)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest
*Score is lowest number of Overhead Squats and AbMat Sit-ups across the 8 Rounds. *
9 minute EMOM:
100 meter run/150 row
10 PVC pass thrus/10 O/H squats
10 squat therapy
10 Rounds for Time:
200 meter run
10 back squats
5 pull-ups or ring rows
easy interval row
5 rounds:
1 minute work/:30 rest
1 min Easy Row
:15 sec Sampson Stretch (each side)
10 Air Squats
:45 sec Medium Row
10 Spiderman Lunges
:30 sec Fater Row
5 Push-up to Down Dog
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Front Rack Stretch – :45 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Wrist Stretch – :45 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.
Ankle Stretch – :45 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Review movement standards then move into movement prep, allowing time to warm up to HPC working weight.
3 Rounds:
45 AbMat Sit-ups
30/21 Calorie Row
15 Hang Power Cleans (115/80)
Athletes should choose a weight on the barbell that they could complete 25+ unbroken repetitions when fresh.
A little strategy: Easy effort on the sit-ups, moderate effort on the rower, hard effort on the barbell.
500 meter row/400 meter run
Then 2x:
5 dynamic 90’s each arm
10 inchworms
15 DU/30 singles
14-12-10-8-6-4-2
Turkish Get ups
50m tire flips
HSPU
Calorie row
Ring/matador dips (double for box dips)
2 rope climbs or 200 meter run
Group Dynamic Movement
Rest 3 Minutes between Workouts.
One partner works at a time. Split reps however you want.
7 Min AMRAP:
Bar Facing Burpees
For Time:
20 Squat Cleans 95/65
20 Squat Cleans 115/80
20 Squat Cleans 135/95
7 Min Time Cap
21-15-9 of:
Pull-ups
Deadlifts 185/125
5 Min Time Cap.
15 Min AMRAP:
50 DUs
50 ft DB OH Walking Lunges (50/35)
8 minute AMRAP:
10 spider lunges
50 jump ropes
10 banded pass throughs
10 banded figure 8’s
100 meter run
Athletes will rotate through stations including a heavy bag station. Boxing or MMA gloves are strongly recommended for this workout.
Row/Run 400m
2x:
10 Light KB Swings
10 Jumping Air Squats
5 Inchworms w/Push-up
10 PVC Pass Throughs
10 PVC Figure 8s (5 each direction)
Review Power Clean and movement standards
Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
Women’s RX:
35# KB
65# PC
20″ BJ
Foam Roll & Banded Mobility
250m Row
Then 2x:
10 Walking Lunges
5 Walkouts w/push-up
10 Squat Therapy
5 Burpees
Finish with:
100 Jump Rope Singles
For Time:
10 DB Renegade Rows (40/20)
300m Run
10 Front Squats (85/55)
300m Row
5 Manmakers
300m Run
8 DB Renegade Rows
200m Row
8 Front Squats
200m Run
4 Manmakers
200m Row
6 DB Renegade Rows
100m Run
6 Front Squats
100m Row
3 Manmakers
100m Run
10 min AMRAP
4 Burpees
6 TTB
8 Lunges
10 Mountain Climbers
Tabata:
Med Ball Toe Taps/Med Ball Plank Touch
300m Group Indian Sprints
2X:
10 Kip Swings
10 Walking Lunges
5 Inchworms
5 Tuck Jumps
10 Squat Therapy
10 Sit-ups
3 Rounds:
10 Supermans
10 Anchored Sit-ups
200m Row
16 EMOM
Minute 1: 40 Jump Ropes
Minute 2: 10-12 Ring Rows
Minute 3: Max Burpees
Minute 4: Rest
