12mins to work up to 3rep max Overhead Squat
Partner up, share the racks and focus on locking the shoulders in place.
3min AMRAP – Sit-ups
3min AMRAP – Mountain Climbers
3min Hollow Hold
** Hollow hold should be unbroken. If you break. Immediately jump back into the 3mins running clock.
1000m Row – ALL OUT
This is one of our benchmarks so attack this challenge today.
Warm-up your back squat and rowing.
8x Laps Run or 1k Row (Both should be near all out effort)
20 Back Squats (185/115)
Long – Walking lunges
Short – Low bear Crawl
Long – Butt-kickers and high knees (high turnover)
Short – Straight Leg bear crawl
50x Wall Balls – Rest: BB OH Hold (135/95)
50x Call Row – Rest: BB Front Rack hold (135/95)
50x Pull-ups (Adv: CTB Pull-ups) – Rest: DL Hold (135/95)
Easy 1000m Row
1x Lap MB Throw/Run
Rest: Knee Tucks
1x Lap Run
Rest: Elevator Push-ups
Each partner does 6x Laps. One working and one “resting”.
100x Ring Rows (combined) for time.
10mins to warm-up Power Snatch
3x Power Snatch
1x Behind the neck Snatch Press
Choose a manageable weight so you can work on form and full range of motion.
Tailpipe + (partnered)
Rest: Double KB Front rack Hold
Each rows 5 times. While other rows they hold resting position.
1min High Plank
1min Left Side Plank
1min Right Side Plank
1min Low Plank with left foot lifted
1min Low Plank with right foot lifted
2000m Row for time
Another benchmark… log your scores.
4RDS – 30sec ON / 30sec OFF
Toes to Bar
Step back lunges (Adv: With OH Plate)
5x Bench Press
10x Bent over rows
20x Sit-ups (Adv: GHD Sit-ups)
Website/server finally back up and working… Back to the Fitness.
30sec Saigon Squat Hold
5x Back Squats (empty BB)
5x Behind the neck press (empty BB)
5x OHS (empty BB)
5x Good Mornings (empty BB)
400m Run (3 laps)
15x OHS (95/65)
This is a baseline re-test. Compare to your previous score from 3+ months ago, which quite a few of you did not log to the benchmarks sheet. Don’t forget to do that after benchmarks like this.