Inservice Workout:

Warm up:

Row 250m easy pace

20 squats to a bench (basically sit-down and get up)

20 easy angle TRX press

Row 250m medium pace

20 easy angle TRX rows

30 jumping jacks

5 burpees over a box, 5 split squats per side, 5 shoulder to overhead

Row 250m sprint pace

For time in teams of 2:

50 burpees over a box (20”)

200 split squats w/ 35lb kb

200 shoulder to overhead 45lb bar

50 burpees over a box (20”)

Time cap: 30 minutes

Burpee over box: drop down, chest to the floor, just up and over the box. That’s one. Step ups are fine.

Split squats: Step back as if doing a reverse lunge. Knee goes to the ground, back up (keep feet spread). Basically a lunge without bringing your feet back together. Hold the kb anywhere you please. Scale weight if necessary.

Shoulder to overhead: Bar goes from the shoulders to locked out overhead. Legs/hips/arms must be locked out.

Divide reps as needed.

Previous Workouts

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December 1, 2019

556

AMRAP 20m 30 Russian kb swing 53/35 30 per side hang kb snatch 35/little red 60 alternating box step ups. 20″ Rx+ not really, but if you’re 6′ tall. Use 24″.

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November 29, 2019

555

For time: 1000m row 100 sit ups 1000m row 100 pushups Edited: no, I’d Never suggest doing 1000 pushups.

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November 25, 2019

554

AMRAP 12 10 deadlift 8 power cleans 6 hang cleans 4 shoulder to overhead. Rx weight 95/65 Rx+ 135/95

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November 23, 2019

553

For time: 100 alternating reverse lunges 75 kb swings 35/little red 50 kb hang snatch. 25/side 35/little red Go fast.

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November 19, 2019

552 barbell hell

For time: 1 rep to 10 reps. Rx+ back to 1 1 deadlift 1 hang clean 1 strict over head press 1 back squat. 2 of each…. 3 of each…. 10. If rx+ , 9 back to 1. Rx weights 95/65. FYI, this is terrible. Especially rx+. Is 100 reps of everything.