Every 5:00 for 6 sets:
5 Bar Muscle-ups
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overheads
25 Calorie Machine
*155/105-lbs
Every 5:00 for 6 sets:
12 Chair Dips
6 DB Deadlifts
6 DB Hang Power Cleans
6 DB Front Squats
6 DB Shoulder to Overheads
200m Run
Quarterfinal “Test 4”
Establish a 4RM Front Squat
For time:
Run 800m
75 Medicine Ball Cleans
Run 800m
For time:
Run 800m
75 Dumbbell Cleans
Run 800m
Accessory:
Alternating Tabata:
1: Plank
2: V-ups
Rest Day
”Coffland”
For Time:
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800m Run
30 Push-ups
For Time:
Hold an L-sit for 6 minutes
Each time you break, perform:
400m Run
15 Push-ups
EMOTM for 21 minutes:
1: 7 Power Cleans
2: Max reps of 3 Toes-to-Bar + 3 Pull-ups
3: Rest
21 Minute AMRAP:
14 DB Power Cleans
12 Toes-to-target
Run 200m
25 minute AMRAP of:
5 Box Jumps, high
10 Burpees to a Plate
15 Squats holding a Plate, 45/35-lbs.
Rest 1 minute
25 minute AMRAP of:
5 Broad Jumps
10 Burpees
15 Squats holding an object
Rest 1 minute
6 rounds for time of:
Run 400m
10 DB Hang Power Cleans
10 Push-ups on Dumbbells
*2x50/35-lb. DBs
6 rounds for time of:
Run 400m
16 Single DB Hang Power Cleans
10 Push-ups
Quarterfinals “Test 3”
For time:
120 Wall-balls, 20/14-lbs.
120 Calorie Row
*15 minute CAP.
Before or after the Test
Complete:
3 x 10 Seated DB Shoulder Press
3 x 10 DB Row, each arm
3 x 10 DB Curl
3 x 10 Seated Single DB Shoulder Press, each arm
3 x 10 Single DB Row, each arm
3 x 10 Single DB Curl, each arm
For time:
120 DB Thrusters
1200m Run
Deadlift 3-3-2-2-1-1 reps
For time:
200m Farmer’s Carry
400m Run
200m Farmer’s Carry
400m Run
3 Rounds For time:
200m Farmer’s Carry
400m Run
200m Farmer’s Carry
400m Run
Rest Day
