 Warm up
3 rounds: 12 Cossack Squat 10 Glute Bridges 200m jog Strength 4 Barbell Zercher Squat x5 sets (heavy) Metcon 4 rounds: 15 Front Squat 12 / 9 calorie Assault Bike 10 Broad Jumps (try to hit the same distance each time) Oly Dip Power Snatch - 60% x 2, 65% x 2 x 2 sets Power Jerk - 5 singles each weight on the minute; if good, work up to Heavy Single - 72% x 1 x 5, 76% x 1 x 5, 80% x 1 x 5 3 Rounds 15 Single-Arm DB Chainsaw Rows / each Max Dead Bugs Stretch 2 min Couch Stretch / each 2 min KB calf mash / each 2 min Foam roll tibialis anterior / each
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 Warm up
3 rounds: 8 empty bar Push Press 10 Banded pull aparts 10 Kettlebell Swing Workout Strength Shoulder Press5×5 (build to challenging weight) 12 minutes 200 ft Plate Overhead Walk 10 Push Jerk @ 55% 12 / 9 calorie Row 10 Push Jerk @ 55% Oly Squat Snatch - 5 Singles each weight on the minute; if good work to Heavy Single - 72% x 1 x 5, 76% x 1 x 5, 80% x 1 x 5 Snatch Pull - 100% x 2, 105% x 2, 110% x 2 Back Squat - 70% x 3, 75% x 3, 80% x 3, 83% x 3 3 Rounds Weighted plank x 20-30 sec Strong, Loud & Snotty - Week 10 of 12 Stretch 2 min Barbell Trap Smash / side 2 min Barbell Tricep Smash / side 2 min lacrosse ball upper back / side 4/5
Strength 5 Shoulder Press x 5 sets (build to challenging weight) Metcon (12 min) 200 ft Plate Overhead Walk 10 Push Jerk 12 calorie Row 10 Push Jerk 4/6 Squat 4 Barbell Zercher Squat ×5 sets (heavy) Metcon (For Time) 4 rounds: 15 Front Squat 12 calorie Assault Bike 10 Broad Jumps 4/7 Tig ol' Bitties Tabata 20 sec Work / 10 sec Rest until 100 / 75 Cal on the Skierg, Assault Bike and Row in that order. No rest in-between equipment We bumped it up and will keep the workout as an in house Hero workout. 4/8 Strength 6 Bent over row x 5 sets (heavy) Metcon (EMOM 12) Min 1: 12 calorie Skierg Min 2: 10 Snatch High Pull @ 55% Min 3: 12 Single-Arm DB Chainsaw Rows each (bench-supported) 4/9 Strength Max Bench Press 7, 5, 5, 3, 3, 3, 1, 1, 1, 1 Start at 50% and work up to a max attempt Compare to 10/7/25 Metcon (Chipper) 40 calorie Row 30 Dumbbell Push Jerk(light) 20 Plate Front Raises 10 heavy Push Press 70% Jerk max 4/10 Strength Back Squat 5×3 (moderate-heavy, technical) Metcon (AMRAP 10) 12 GHD Hamstring Curl 12 / 9 calorie bike 12 lateral jumps over bar 4/11 Metcon (Intervals) 5 rounds: 2 min work / 1 min rest During work: 200m Run Max reps calorie Assault Bike (remaining time) Finisher (optional) 3×30-sec sprint Row (full effort)  Warm Up
3 rounds 10 Ring Rows 10 Supine Snow Angel 30 Seconds Hang from the pull-up bar Strength 10 each arm Single-Arm DB Chainsaw Rows x 4 sets Workout 50 Evil Wheel 40 Power Clean @ 60% 30 1-handed alternating Russian KB Swing 20 Burpee Pull up 10 Rope Climb (or rope pulls with max shoulder press on sled) Oly Rest Day Stretch 2 min banded lat stretch / each 2 min Barbell Forearm Smash / each 2 min Barbell Trap Smash / each  Warm Up
3 rounds: 300m Row 10 Air Squats 10 Sit Through Workout 20 min AMRAP 1000 / 750m Assault Bike 12 Walking Lunge 50 ft Bear Crawl 12 Half-Kneeling Cross Chop (6 each) Oly Snatch No Jump - 60% x 2 x 4 sets Power Clean + Power Jerk (% of PC) - 70% x (1+1) x 5 sets 3 Rounds Single-Leg DB RDL x 10/leg Pullups x max Evil Wheel x Max (go slow) Stretch 2 min Banded Hamstring stretch / each 2 min Cross body shoulder stretch / each 2 min Couch Stretch / each  Warm Up
3 rounds 12 Air Squats 10 Reverse Lunges 200m Run 20-sec Deep Squat hold (Cumulative) Work up to working weight in the Front Squat in 3 sets of 3 reps Strength 10 Windshield Wipers x 3 sets Workout Test Eight rounds for time of: 5 Front Squat @ 185 / 135 pound 26 Ring Push Ups sub Situps for ring push ups if you did yesterdays workout Compare to 6/15/20 Oly Squat Snatch- heavy single Squat Clean & Split Jerk- heavy single Front Squat - Heavy single x 1, 2x2 at 80% of heavy single 3 Rounds Hanging Leg Raise x max Stretch 2 min Standing Quad Stretch / each 2 min Samson stretches / each 2 min alt Scorpion Stretch  Warm Up
3 rounds 10 Piked push-up 10 Scap Push-ups 20-sec Plank Shoulder Taps Strength 30–45 sec Handstand Hold x 5 sets Workout 4 rounds for time 12 Handstand Pushup / Piked push-up 15 Ring Dips 10 DB bench presses @ 25% Bench in each 250M Row Oly Rest Day Stretch 2 min Banded Shoulder Stretch / Side 2 min Barbell Tricep Smash / Side 2 min Doorway Pec Stretch / Side  Warm-Up
3 rounds 10 Ring Rows (low feet) 10 Hollow Rock Strength 5 reps Bent over row × 8 sets Workout EMOM 16 Min 1: 12 Ring Rows (elevated feet) Min 2: 10 DB Renegade Row Min 3: 12 V Ups Min 4: Rest Oly Squat Clean- 5 singles each weight on the minute - 70% x 1 x 5, 74% x 1 x 5, 78% x 1 x 5 Clean Pull - 95% x 2, 100% x 2, 105% x 2 Front Squat - 70% x 3 x 3 sets 3 Rounds Weighted Side Plank x 20-30 sec Stretch 2 min forearm stretch / each 2 min Lat Lacrosse Ball Roll / each 2 min Cobra Position  Warm-Up
400m Run 2 rounds: 10 Jumping Jack 10 Air Squats 10 Arm Haulers Workout For Time 800m Run 40 Alternating DB snatches @ 25% snatch 600m Run 30 Double Unders 400m Run 20 Burpees Oly Dip Power Snatch - 60% x 2 x 4 sets Power Jerk - 5 singles each weight on the minute - 70% x 1 x 5, 74% x 1 x 5, 78% x 1 x 5 3 Rounds Single-Arm DB Chainsaw Rows x 12-15/arm Dead Bugs x max Stretch 2 min Calf Stretch / each 2 min Banded Trap Stretch / each 2 min Banded Tricep Stretch / each |
