Accessory:
3 Sets:
10 Banded Hamstring Curls
20 “Body Saw”
30’ Front Rack Kettlebell Lunge
Workout:
5 Rounds
Every 2 min
12 Thruster (115/75)
Max Rep Toes to Bar with Time Remaining
Recovery:
Barbell Smash Quads
Lacrosse Ball Roll Shoulders
You Want Some Mo:
7 min AMRAP
50 Double Under
25 Kettlebell Swing (53/35)
Skill:
Power Snatch
Workout:
5 Rounds
Every 2 min Complete
A) 500/400m Row
B) 12 Bar Facing Burpee + 6 Touch n Go Snatch (115/75)
Extra Credit:
3 Sets:
15 Bench Press (135/85)
Immediately into Max Rep Push Up
*Rest 2 min
Recovery:
Banded Hamstring Floss
Scorpion Pose
You Want Some Mo:
2 Rounds
5 min Bike
Rest 4 min
3 min Bike
Rest 2 min
1 min Bike
Skill:
Double Under
Workout:
4 Rounds
100 Double Under
25 Wall Ball (20/14)
Extra Credit:
3 Sets:
20 Slow Hip Bridges
20 Russian Twist
Recovery:
Barbell Smash Quads
Jiggsaw Massage Calves
You Want Some Mo:
Sumo Deadlift
3-3-3-3-3
Strength:
15 min to Complete
Split Jerk
1-1-1-1-1
Workout:
20 Strict Handstand Push Up
30 Pull Up
40 Push Up
50 Cal Row
40 Push Up
30 Pull Up
20 Strict Handstand Push Up
*22 min Time Cap
Extra Credit:
3 Sets:
20 Band Resisted Sit Up
200m Farmer Carry (50/35)
Recovery:
Banded Doorway Stretch
Downward Dog
You Want Some Mo:
Every Minute On The Minute
5 Burpees
Max Rep Dumbbell Thruster (50/35)
*Go until you complete 50 DB Thrusters
Skill:
Rope Climb
Workout:
3 Rounds
600m Run
4 Rope Climb
12 Kettlebell Swing (70/53)
Extra Credit:
3 Sets:
12 Kettlebell Side Bends (per side)
12 Seated Banded Row (per side)
Recovery:
Banded Lat Opener
Foam Roll Glutes
You Want Some Mo:
6 min As Many Reps As Possible
6 Box Jump (24/20)
12 Wall Ball (20/14)
Strength:
20 min to Complete
Overhead Squat
10-8-6-4-2
Workout:
8 min As Many Reps As Possible
4 Power Snatch
8 Lateral Burpee Over Bar
Extra Credit:
3 Sets:
15 Banded Step Ups (per leg)
30 Wall Ball Plank Roll Out
Recovery:
Couch Stretch
Foam Roll Upper Thorasic
You Want Some Mo:
12-10-8-6-4-2
Devils Press (25/25)
*200m Run after each set
Skill:
Ring Muscle Up
Workout:
15 min As Many Rounds As Possible
5 Ring Muscle Up
10 Slam Ball (40/30)
15/12 Cal Bike
Extra Credit:
3 Sets:
8 Renegade Row per Arm
8 Strict Toes to Bar of Dragonflies
Recovery:
Banded Bully Stretch
Lacrosse Ball Roll Shoulders
You Want Some Mo:
1k Ski Erg
For Time
Skill:
Handstand Walk
Workout:
4 Rounds
8 Deadlift (225/155)
20' Handstand Walk (1 Wall Climb)
-Rest 2 min-
3 Rounds
6 Deadlift (275/185)
40' Handstand Walk (2 Wall Climb)
-Rest 2 min-
2 Rounds
4 Deadlift (315/215)
60' Handstand Walk (3 Wall Climb)
Extra Credit:
3 Sets
2 Legless Rope Climb
60m Sled Push
Recovery:
Lacrosse Ball Roll Shoulder
Kitchen Sink Stretch
You Want Some Mo:
30 Back Squats @ Bodyweight
Strength:
15 min to Complete
5-5-5
Weighted Pull Up
Accessory:
3 Sets
12 Tricep Kickback Per Arm
12 Straight Bar Bicep Curl
Workout:
21-15-9
Box Jump (30/24)
Toes to Bar
Recovery:
Banded Doorway Stretch
Cobra Pose
You Want Some Mo:
20-15-10-5
Cal Bike
*5 Dumbbell Hang Squat Clean (50/35)
Skill:
Clean & Jerk
Workout:
1 Mile Run
21 Clean & Jerks (155/105)
800m Run
21 Clean & Jerks (155/105)
1 Mile Run
Dedicated to U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.
He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
Extra Credit:
3 Rounds
20 Hollow Rocks
10 Reverse Hyper
Recovery:
Foam Roll Back
Kettlebell Psoas Smash
You Want Some Mo:
1k Row
3 Min Rest
600m Row
1:30 Rest
200m Row
Strength:
20 min to Complete
Front Squat
8-8-8
Workout:
In Teams of 3
15 min As Many Rounds As Possible
15/12 Calorie Ski
30’ Sandbag Carry (150/100)
1 Sandbag Clean
30’ Sandbag Carry
*2nd person can start Ski Erg when person in front of them gets off
Extra Credit:
3 Rounds
10 Medicine Ball Hamstring Curl
20 Russian Twist
Recovery:
Straddle Stretch
Barbell Smash Quads
You Want Some Mo:
100 Kettlebell Swing
Rest 2 min
50 Burpees
Skill:
Pull Up Review
Workout:
2 Rounds
200m Run
20 Alternating Hang Dumbbell Clean and Jerk (50/35)
20/15 Cal Bike
20 Pull Up
200m Row
20 Wall Ball (20/14)
*Alternating Hands 10/10 on the Hang Clean and Jerk
Extra Credit:
10 min Handstand Practice
Recovery:
Couch Stretch
Banded Bully Stretch
You Want Some Mo:
4 Rounds
10 Dumbbell Burpee Deadlift
10 Dumbbell Step Up and Over
Skill:
Squat Clean and Jerk
Workout:
Every 3 min Complete
5 Squat Clean and Jerk
*Add 10 lbs Every Round Until Failure
Rx Starting Weight - 155/105
Rx+ Starting Weight - 205/145
Extra Credit:
600m Empty Sled Push
Recovery:
Banded Bully Stretch
Barbell Smash Quads
You Want Some Mo:
5 Min AMRAP
10 Kettlebell Lunges (53/35)
30 Double Unders
50 Singles
Strength:
15 min to Complete
Dumbbell Bench Press
12-12-12
Accessory:
3 Sets:
15 Banded Tricep Extension
12 Ab Wheel Roll Out
Workout:
Teams of 3
30 Rope Climb
120 Cal Ski
*Complete in ANY order, as long as all reps are completed
Recovery:
Scorpion Hold 1:00 per side
Banded Doorway Stretch
You Want Some Mo:
21-15-9
Box Jumps (24/20)
Double Kettlebell Deadlifts (60/40)
Skill:
Movement Review
Workout:
In Teams of Two
60/45 Calorie Row
60 Handstand Push Up
60/45 Calorie Row
60 Wall Ball (25/20)
60/45 Calorie Row
60 Chest to Bar Pull Up
60/45 Calorie Row
Extra Credit:
3 Sets:
15 GHD Back Extension
:45 Side Plank L
:45 Side Plank R
Recovery:
Straddle Stretch
Foam Roll Lats
You Want Some Mo:
3 Rounds
200m Run
50’ Out and Back Farmer Carry (70/53)
:90 Rest
Strength:
20 min to Complete
Back Squat
5-4-3-2-1
Workout:
10 min As Many Reps As Possible
20 Sumo Deadlift High Pull (70/53)
40 Double Under
Extra Credit:
3 Sets:
10 Dumbbell Fly
10 Banded Lat Pull Apart
Recovery:
Couch Stretch
Reverse Hyper 10-10-10
You Want Some Mo:
30 Sandbag over Shoulder
8 Min Time Cap
Skill:
Ring Muscle Up
Workout:
800m Run
10 Rounds
5 Hang Clean
3 Burpee
1 Ring Muscle Up
800m Run
10 Rounds
5 Hang Clean
3 Burpee
1 Ring Muscle Up
*35 min Time Cap
Extra Credit:
3 Sets:
10 Dips
10 Strict Underhand Grip Pull Up
Recovery:
Lacrosse Ball Roll Chest
Pigeon Pose
You Want Some Mo:
Enjoy Your Day Off
Skill:
Movement Prep
Workout:
30-20-10
Deadlift (185/125)
Wall Ball (20/14)
Pull Up
Extra Credit:
20 Turkish Get Up (10 per arm)
Recovery:
Banded Hamstring Floss
Banded Lat Opener
You Want Some Mo:
10 Double Kettlebell Swing
100’ Waiters Walk (Right)
100’ Waiters Walk (Left)
100’ Front Rack Carry
10 Double Kettlebell Swing
Strength:
4 Sets
8 Reverse Dumbbell Fly
8 Dumbbell Row (per arm)
16 Band Resisted Sit Up
Workout:
”Tabata”
20 sec of Work, 10 sec of Rest
Push Ups
Double Unders
*Alternate Movements Back and Forth
**Score is Total Reps of Each
Recovery:
Banded Doorway Stretch
Kitchen Sink Stretch
You Want Some Mo:
800m Run
Rest 3 min
1000m Row
Rest 3 min
50 Calorie Bike
*20 min Time Cap
Game:
Roller Bike Off
Workout:
4 Rounds
12 Calorie Bike
8 Burpee to Target
400m Run
*Rest 2 min
Extra Credit:
3 Sets
20 GHD Back Extension
20 GHD Sit Up
Recovery:
5:00 Foam Rolling
You Want Some Mo:
Every Minute on the Minute
A) 10 Calorie Ski Erg
B) :30 Ring Muscle Up
Stop Once You Complete 30 Ring Muscle Ups
