03.11.19

Warmup

Grab a partner and a light Med Ball and work through 6 min AMRAP of:
10 Chest Passes/person
10 Med Ball tosses up and over rig (each)
10 Plank Med Ball Touches/arm (Med Ball in between partners while facing each other in a plank position. Lift one hand to tap Med Ball and continue to alternate hands until you have touched the Med Ball 10 times with both hands)
10 Shuttle Partner Runs with Med Ball – partners run together, alternate who carries the ball after each run

Mobility

Everyone needs 2 mini bands – 1 strong for lower body one lighter for shoulders.
10 Mini Band Lateral Toe Taps/side
10 Mini Band Reverse Toe Taps/side
10 Mini Band Fire Hydrants per side
15 Mini Band Scapular Activation Presses
10 Mini Band External Rotations with palms up and 10 with palms down
5 Mini Band Shoulder Oscillation Raises with palms facing in and 5 with palms facing out.

Skill

Review of the following movements:
– Prisoner Get-up
– Barbell Thruster
– Single Arm Renegade Row

Strength

EMOM X 15
Min 1: 5 Prisoner Get-ups
Min 2: 3 Thrusters
Min 3: 5 DB Single Arm Renegade Rows/side

P – 135/95 (scale up if too light)
L – 115/75
F – 75/55

Use a weight on the rows that allows you to keep a solid plank position and minimal rotation of the hips

Metcon

Every 5 min for 15 min, perform
100ft Farmer Carry
40 Air Squats
15 Hang Squat Cleans
In remaining time until next 5 min mark, AMRAP Burpees

Score is number of Burpees completed at the end of the 15 min.

P – Use Farmer Handles – 120#/90# per handle (Men – 45# and 5# plates on each post, Women 35# on each post, Handles are each 20#) 115/75, Bar Facing Burpees
IF USING FARMER HANDLES – USE SNAP COLLARS OR WRIST WRAPS – SPRING COLLARS DO NOT WORK WELL ON THESE HANDLES

L – 24kg/16kg, 75/55, Lateral Burpees Over the Bar
F – 16kg/12kg, 25 Air Squats, 45/35

Cashout

EMOM X 10
2 Ring Muscle-ups or 2 Jumping Muscle-ups on low rings (https://www.youtube.com/watch?v=cmSimO0DkGk)
OR
5-10 sec hold in the top position of Ring Dip, use the lightest band possible if additional support is needed