At Bond Park
10min Greenway Jog
Dynamic Stretching
1 Mile Obstacle Trail Run
Finisher: 2x50m Plate Push on Field
*After you finish loop back on the trail
5 Rounds
5 Inch Worm Pushups (Stand up between each rep)
10 Burpees
15 Russian Twist
40m Walking Lunges
Power Clean 5x2
Cindy
20’ AMRAP
5 Pullups
10 Pushups
15 Squats
Equipment needed: pullup bar, easy button on 5kg plate, MB on bumper plate for squats, timer
Pullups: kipping is allowed (non-Rx for violent kipping at coaches discretion), any grip accepted, chin above bar at top, arms fully extended at bottom (non-Rx for band usage)
Pushups: Chest to easy button (must hear it click), elbows locked out at top (non-Rx for knee pushups)
Squats: butt to MB at the bottom of the squat, chest upright and hips fully extended at the top (no crease at the hip flexors)
Suggested modification (for non-Rx performance): Change the exercise difficulty and /or reduce the rep count (1,3,5 or 3,6,9 are good changes).
Overhead Walking Lunges: 3 x 40m
V-Ups: 3 x 20
Alternate Lunge Jumps 5x6 ea side
Back Squat 2x6, 3x4
Hindu Pushups 4x8-10
Pullups 3xChallenge
Russian Twist 3x10 ea side
Rx
6’ AMRAP
10 KB Swing
10 Deload Pushup
Rx+
6’AMRAP
3 Power Cleans (80/40kg)
30 Double Unders
Power Snatch + OH Squat 6x1+2
Nordic Lowers 4x8
Pause Pushups 4x8-12 (3” pause at bottom; add weight if needed)
Weighted V-up 4x10
10’ AMRAP
20 KB Swings (24kg/16kg)
40m Bear Crawl
20 KB High Pulls (24kg/16kg)
100m run
Power Clean 7x2
Front Squat 5x3
Shoulder Press to Push Press 4xChallenge (Complete shoulder press to one rep before failure then finish with push press with the same weight to one rep before failure)
Rx
Rotate through stations for 2 rounds 1’on/1’off
Calorie Row
Deload Pushup
Pullups
Goblet Squats (32kg/24kg)
Score = cumulative rep count
Rx+
15’ AMRAP in ascending rep format (2,4,6,8…)
Shoulder to Overhead (50kg/25kg)
Box Jumps (24”/20”)
Tire Flips 5x5
Sledge Hammer Strikes 4x6 ea. side
Pistol Squats 5 x 6
Weighted Deload Pushup: 4 x 7
3 Rounds for time…
300m run
20 Rocket Jumps
15 Pullups
10 Super Burpees
15min Jog on Greenway
Dynamic Stretches
Hill Runs
6x 50m Sprints w/ 60” rest
3x 100m Sprints w/ 90” rest
3 Rounds 20"on / 20"off
Alt. Lunge Jumps
Extended Plank
High Mountain Climbers
Box Jumps 4x5
15 minutes to find Back Squat Max
Back Squat 4x4 @ 75% of new max
Diamond Pushups 3xChallenge
Rx
For time…
30, 24, 18, 12, 6 of
KB Swings (24kg/16kg)
Hurdle Hops
AB Mat Situps
Burpees
Rx+
For time…
5 Deadlifts before each round (100kg/60kg)
21, 15, 9, 3 of
Handstand Pushups
KB Swing (32kg/24kg)
5’ Handstand Walk Practice
5’ Double Under Practice
10’ Power Clean daily max then…
6x1 on the minute at 80% of daily max
3-Step Squats 5x3
BB Shoulder Press 5x5
For Time…
Buy In: 5 Power Cleans (90kg/45kg)
4 Rounds
10 OH Squats (60kg/30kg)
15 Chest to Bar Pullups
20 Super Burpees to Box Jump
Cash Out: 100 Double Unders
Hang Clean + Front Squat 6x1+3
Lateral Lunge 5x6
Heavy KB Swing 5x10
Rx
4 rounds for time
200m run
15 Goblet Squats
10 Pullups
15 V-Ups
10 Deload Pushups
Rx+
5 Rounds for time
1 Clean and Jerk (90kg/45kg) (feet need to come together if you split jerk)
10 Handstand Pushups
10 Box Jumps (24”/20”)
300m run.
