A. Warm-up
B. “Badger”
3 rounds for time:
30 squat cleans (95/65)
30 pull-ups
800m run
* In honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007.He is survived by his father, Tom; mother, Cindy; three brothers and four sisters.
A. Push Press
4 reps every 2:00 for 5 sets
Use the same weight for all 5 sets (~75%)
B. “Brain Warp”
Every 5:00 for 4 sets:
100m run
30 Double Unders
10 unbroken S2OH (115/80)
30 Double Unders
100m run
*scale as needed to be under 3:30 each round.
*Score slowest round
A. Banded Hip Opener + Banded Shoulder Distraction
B. “Sweat Fest 2022”
In teams of 3, accumulate as many calories as possible in 40 minutes on Bike + Rower.
Flow: Partner 1 on bike, Partner 2 on rower. Partner 3 on burpees. Partners rotate in that order
(bike -> rower -> burpees -> bike etc.)
once partner 3 completes 20 burpees. Partners can only rotate after the burpees are completed. Score is bike cals + row cals.
*For teams of 2, partners can switch machines at any time but must BOTH complete 10 synchronized burpees when switching.
A. Front Squat 20:00 to find 4RM
B. “Silly Putty”
AMRAP 7
3 KB Goblet Squats (53/70)
6 Box Jumps (24/30)
9 KB SDLHP
C. trap calves 2 min per side
A. Bench Press 8-6-4-2
B. CFG Open 18.1
AMRAP 20
8 Toe to bar
10 DB Hang Clean and Jerk (5+5) (35/50)
12/14 Calorie Row
C. pec stretch on wall 2 min per side
A. Deadlift Block Week 6
90% of 3RM – 5 sets of 3
Go every 2-3min.
B. “Bop It”
21 Deadlifts (135/185)
21 Wall Balls
200m run
15 Deadlifts
15 Wall Balls
200m run
9 Deadlifts
9 Wallballs
C. Pigeon pose 3 min per side
Open Gym
A. General warm-up
B. 4 rounds for time
100m farmers carry
10 devil press
run 200m
C. LAX ball to shoulders
A.
10 – 20 GHD sit-ups
20 walking lunges
3 rounds, no time
B. Fight Gone Bad!
one minute of wall ball
one minute of summo deadlift high pull (55/75)
one minute of box jump (20″ all)
one minute of push press (55/75)
one minute rowing for calories
rest one minute
3 rounds
score total reps
C. Couch stretch 2 minutes per side
A. Snatch 1-1-1 (20 minutes)
B. AMRAP 12
10 power snatch (@ 60% of single for the day)
10 burpee over the bar
C. Overhead band distraction
