Mobility, Activation & Warm-Up
Accumulate 3-5 minutes in the Banded Scarecrow
Overhead Barbell Underarm Stretch x 60-90 seconds
General Warm-Up
DROM Series 3-5 reps per exercise
400 Meter Run with MedBall (any weight)
15 MedBall Squats
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Push-Up x 5 reps @ 30X1
Interval 2 – Single Arm Hand Plank x 20 seconds (10 seconds each arm)
Followed by. . .
2 Minutes of:
Hand Plank Shoulder Taps x 20 reps + Push-Up x 1 rep
Rest 3 minutes, and then . . .
Every minute, on the minute, for 8 minutes:
Strict Handstand Push-Ups x 6-8 reps
50-54: 4-6 reps
55+: 3-5″ riser allowed
Scaling Options for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
1 Wall Walk for every 3 sHSPU
B.
35-54:
As many rounds and reps as possible in 12 minutes:
4 Power Cleans (135/95 lbs)
8 Back Squats
12 Toes-to-Bar
Rest until the 15:00 mark and then …
As many rounds and reps as possible in 12 minutes:
400 Meter Run
10 Dumbbell Box Step-Overs (50/35 lbs)
55+:
As many rounds and reps as possible in 12 minutes:
4 Power Cleans (85/75 lbs)
8 Back Squats
12 Toes-to-Bar
Rest until the 15:00 mark and then …
As many rounds and reps as possible in 12 minutes:
400 Meter Run
10 Dumbbell Box Step-Overs (35/20 lbs)
C.
For completion:
50 Tuck Ups
15 Dragon Flag negatives (modify with one bent knee or both knees bent if necessary)
15 Tuck-up to V-up Complex
30 Alternating Single Leg Cross Toes-to-bar
50 Tuck Ups
Athlete Notes:
Grab a friend and have them join you on this two part AMRAP! You start with some barbell cycling + gymnastics. Be smart with how you break up your power cleans. You could do 3/1 or 2/2 but that 4th rep should be a power clean + shoulder to back rack. From there, keep your back squats unbroken and open your hands so you are not taxing your grip. Your ‘rest’ comes in with the toes-to-bar and we’d advise going with 2-3 sets. This will give your grip a quick rest so you can keep moving at a decent pace without much drop off.
Then, you are given a gift of a 3 minutes of rest. You’re welcome. 🙂
Can you get 4 rounds on AMRAP 2? The bulk of this comes down to your run so keep a steady, quick pace on your run and go straight to your box. This comes down to you staying mentally engaged, especially on your run. Trust in your lungs on the run and your legs on the box step overs!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Running Endurance Option
Ten sets for max distances:
60 seconds of Running @ 100% effort
Rest 90 seconds
This will take you 25 minutes – 10 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods. Last week you ran for 45 seconds…try to maintain that pace for an extra 15 seconds.