4 x 12
4 x 15
5 times:
2 Medball Underhand Throws AS HIGH AS POSSIBLE
2 Tall Box Jumps
Rest 30-seconds to 1-minute
5 Inch Worms
Then 2 Rounds:
8 Alt. Lateral Box Step Overs
6 KB Deadlifts (:03 eccentric)
8 Up-Downs
6/6 KB Swings
Start Light and build to Moderate.
5 Rounds:
7 Deadlifts (175/115)(RX+255/175)
14 Box Jumps (24/20)
21 KB Swings (53/35)
(Rest 1:00 b/t Rounds)
(Score is Slowest Round)\
PERFORMANCE GOAL → Goal today would be to go 14:00 minutes or less on total time. Deadlifts and KB Swings are to be completed unbroken. Box Jumps should be fast and consistent. Only rest is during scheduled break between rounds.
FITNESS GOAL → Look to complete the workout between 15:00 – 17:00 minutes today. Deadlifts should be done in 1 set with great form, so choose an appropriate weight to allow this. KB Swings in 2 sets…3 sets max towards end. Box Jumps should be completed at a moderate pace.
-Scaled-
5 Rounds
7 Deadlifts (115/80)
14 Box Jumps (18/12)
14 KB Swings (26/18)
(Rest 1:00 b/t Rounds)
(Score is Slowest Round)
200m Run
2 Rounds:
8 Alt. Samson Lunges
8 Bootstappers
8 Ring Rows (RD2: Kipping Swings)
Then, 2 Rounds:
8 MB Push Press
8 Alt. MB Cossack Squats
8 MB Sit-Ups (RD2: Hanging Knee Raises)
*Start Light and build to Moderate.
20 Min EMOM:
MIN 1&2 – AMRAP of…8 Burpees + 12 TTB*
MIN 3 – Max Wall Balls (20/14)
MIN 4 – Rest
*Pick up where you left off.
(Score is Total Reps)
PERFORMANCE GOAL → From a performance standpoint, we should be shooting for 2.5+ Rounds per AMRAP. Look to keep the Toes to Bar to no more than 2 Sets. Wall Balls should be 25+.
FITNESS GOAL → From a fitness standpoint, we should be shooting for 1.5 – 2+ Rounds on the day. Keep the Toes to Bar to no more than 3 quick Sets. Wall Balls should be 20+ each interval.
-Scaled-
20 Min EMOM:
MIN 1&2 – AMRAP of…8 Up-Downs + 12 K2E*
MIN 3 – Max Wall Balls (14/10)
MIN 4 – Rest
*Pick up where you left off.
(Score is Total Reps)
1:00 Cardio Choice
Then, 2 Rounds:
8 Bird Dogs
8 Sit-ups
8 Supermans
ON A 3:00 RUNNING CLOCK
Max Single DB Up-Downs
-1:00 Rest-
15 Min AMRAP:
1:00 Cardio Choice
15 V-ups
15 Alt. Sit Thrus
30 DB Toe Taps
-1:00 Rest-
ON A 3:00 RUNNING CLOCK
Max Single DB Up-Downs
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
30 JJ
Then 2 Rounds:
10 Alt. Box Step-Ups (RD2: Box Jumps)
5/5 SA Ring Rows
10 Scap Pull-Ups (RD2: Kipping Swings)
10 Overhead PVC Lunge (RD2: Back Rack Lunges)
*Weighted Pull-Ups if Bodyweight isn’t challenging.
5 Min AMRAP:
8 Box Jumps (20)
6 Alt. OH Lunges (65/45)(RX+95/65)
4 C2B Pull-Ups
-Rest 1:00-
7 Min AMRAP:
10 Box Jumps (24/20)
8 Alt. Front Rack Lunges
6 C2B Pull-Ups
-Rest 1:00-
9 Min AMRAP:
12 Box Jumps (30/24)
10 Alt. Back Rack Lunges
8 C2B Pull-Ups
PERFORMANCE GOAL → These athletes will look to complete 3.5-4 rounds each AMRAP. Box Jumps and Lunges should be completed unbroken. C2B Pull-ups should remain unbroken until the last AMRAP where they will look to complete them in 1-2 sets.
FITNESS GOAL → Athletes in this category will look to complete 3-3.5 rounds each AMRAP. Box Jumps and Lunges should be completed unbroken so adjust loading if needed. Pull-ups should remain unbroken or in 2 quick sets.
-Scaled-
5 Min AMRAP:
8 Box Jumps or Alt. Step Ups (18/12)
6 Alt. OH Lunges (45/35) or Single DB Lunges (30/20)
4 Pull-Ups or Ring Rows
-Rest 1:00-
7 Min AMRAP:
10 Box Jumps or Alt. Step Ups
8 Alt. Front Rack Lunges or DB Goblet Lunges
6 Pull-Ups or Ring Rows
-Rest 1:00-
9 Min AMRAP:
12 Box Jumps or Alt. Step Ups
10 Alt. Back Rack Lunges or BW Reverse Lunges
8 Pull-Ups or Ring Rows
Flag Grab!
Then, 2 Rounds:
4 Bench/Box Dips
6 Alt. Lunges
8 Glute Bridges
Then, 2 Rounds w/ PVC or Empty Bar:
6 RDL
6 Clean High Pulls
6 Hang Muscle Clean + 2 Alt. Elbow Punches
4 Clean Drop Drills*
*1 Rep= Stand on toes + shrugs shoulders/ flex legs and hold for :01-:02 before dropping into a catch position.
Start Light and build past workout weight.
“Eliza Plus”
FOR TIME:
27-21-15-9
Power Clean (95/65)(RX+135/95)
Ring Dips
PERFORMANCE GOAL → 12:00 or less. Power Cleans and Ring Dips should be completed in 2-3 sets always. These athletes will find an advantage through kipping their Dips and fighting for bigger sets on their Power Cleans.
FITNESS GOAL → These athletes will finish b/t 13:00-16:00. This will depend on if they are attempting Dips or HRPU. Either way, both movements should be kept to 3-4 sets and should be adjusted accordingly. Keep the barbell to a weight that you can complete big sets from the start, with great technique.
-Scaled-
FOR TIME:
27-21-15-9 or 21-15-12-9
Power Clean (80/55) or DB Power Clean (25/15)
Box/Bench Dips or HRPU
Narrow Stance Feet elevated on plate holding dumbbell, moving fast
400m Run
Then, 1 Round:
10 Alt. Cossack Squats
5 Tempo Air Squats @ 3211
10 Strict Press w/ Empty Bar
30 Single Unders
Then, 1 Round:
10 Bootstrappers
10 Push Press w/ Empty Bar
10 Back Squats w/ Empty Bar
30 Double Unders
Start Moderate-Heavy and build to Heavy.
4 Rounds:
15 Thrusters (75/55)(RX+95/65)
30 DU
100m Run
(Rest 2:00 b/t Rounds)
(Score is Slowest Round)
PERFORMANCE GOAL → Sub 12:00 for these adrenaline junkies. Fast and unbroken sets are a given. The real test for these athletes will be riding the redline from beginning to end while taking advantage of the recovery afforded to them. Athletes should be finishing their sets within :01 over or under their previous set.
FITNESS GOAL → These athletes should be finishing in 13:00-16:00. Much like the Performance Goal, they should strive to complete their sets unbroken as quickly as they can without blowing up. They should also fight to finish their sets within a similar time frame. :05 under or over is a good goal to shoot for.
-Scaled-
4 Rounds:
15 Thrusters (65/45) or DB Thrusters (25/15)
15 DU, 30 DU Taps, or 30 Singles
100m Run
(Rest 2:00 b/t Rounds)
(Score is Slowest Round)
1 Round:
10 Up-Downs
20 Row Strokes Legs and Back Only
:20 Hollow Hold
Then, 1 Round
10 PVC PT
10 Cal Row
10 Sit-Ups
5 Split Jerks w/ PVC
Then 1 Round w/ PVC or Empty Bar:
10 Alt. Elbow Punches
5 Push Press (Hold Lockout :02)
5 Split Jerk (Hold Dip :02)
Pause :02 in dip first two reps!
Start Moderate and build to Moderate-Heavy.
“Ricky Bobby”
20 Min EMOM:
MIN 1 – 15 Burpees
MIN 2 – 25 Sit-Ups
MIN 3 – 15 Cal Row*
MIN 4 – Rest (Jog in place)
*Each ‘Round’ Cals increase by 2. Ex: 15, 17, 19, 21, 23.
If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.
(Score is Highest Calories Achieved)
PERFORMANCE GOAL → 23 Cals and completing the 15 burpees and 25 sit-ups in :55 or less.
FITNESS GOAL → 17 Cals and completing 10-12 burpees and 20 sit-ups in :55 or less.
-Scaled-
20 Min EMOM:
MIN 1 – 10-15 Up-Downs
MIN 2 – 20 Sit-Ups or Tuck Ups
MIN 3 – 12 Cal Row*
MIN 4 – Rest (Jog in place)
*Each ‘Round’ Cals increase by 2. Ex: 12, 14, 16, 18, 20.
If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.
(Score is Highest Calories Achieved)
2-3 SETS:
12 DB Upright Rows
15 DB Bent Over Reverse Flyes
-Rest :30-
1:00 Max DBL or Single DB Gun Hold
-Rest As Needed b/t Sets-
2 Rounds:
4 Inch Worms
6 Alt. Groiners
8 Scap Pull-Ups
10 Cat Cows
Then, 2 Rounds:
8/8 SA Ring Rows
7 Up-Downs
6 Box Step-Overs
5 RDL w/ Empty Bar (:03 eccentric)
Build to, or just above, workout weight.
10 Rounds:
2 Deadlift (225/155)(RX+315/205)
4 Muscle-Ups
8 Box Jump Overs (24/20)
PERFORMANCE GOAL → Look to complete the workout in 11:00 minutes or less. Fast pace between movements. Muscle-Ups should be done in no more than 2 Sets and primarily unbroken throughout the workout. Lightning-fast and unbroken BJO’s!
FITNESS GOAL → Look to complete the workout between 13:00 – 15:00 minutes today. Choose a weight that allows two quick, but challenging, deadlifts with solid form. Muscle-Up Option should be done in 2 Sets max today. Steady through the Box Jump Overs.
-Scaled-
10 Rounds:
2 Deadlift (135/95)
4 Jumping MU, C2B Pull-Ups, or Pull-Ups
8 Box Jump Overs or Alt. Step Overs (18/12)
The Rx Review