Friday, June 7, 2018


10 min of joint prep

long hollow walks x 1 length

A1. Arc rows x 6-8 reps x 4 sets; rest 90 sec

A2.A-Frame push ups x 10-12 reps x 4 sets; rest 90 sec.

NOTE: if you are doing B. Please separate A from B and do your Arc Rows as A only.

B. HSPU - If kipping, do 45 sec of work and 45 sec or rest x 7 sets

Strict? AMRAP in 5 minutes

C. Thrusters x 3-5 reps

sandbag carries x 200 meter run (should be fairly heavy. Women around 30 lbs and men, 50 lbs

farmer carries x 6 gym lengths up to 55 lbs/arm for women (use KBS or DBs) Men - up to 85 lbs/arm

4 sets

rest 90 sec.


Thrusters: Advanced should aim to go heavier on this. Less advanced, who need the practice and more volume, can do: 7-9 reps at a lighter weight.