1. 3×8/side one arm KB Clean & Jerk (12 KG/16 KG)
1a. 3×8/side Bottoms Up (12 KG/16KG)
2. 2×12 Toe to Bars
2a. 2x30sec. Arch Hold
2b. 2x30sec. Hollow Hold
2c. 2x30sec. Isometric forearm planks
3 rounds
12/16 Calorie Assault Bike (1 minute rest between rounds)
For time
Round:
:30 Squat to knee ups alternating sides
(pause with knee in air for 1 second)
:10 rest
:30 1 leg broad jumps
(pause on one leg 1 second each leg)
:10 rest
:30 Spiderman push ups
(1 second pause on each down position)
:10 rest
:30 Jumping Squats
(1 second pause on eaach down position)
Rest 1 minute
Shoot for three rounds
21-15-9 reps
(first 21 reps, then 15 reps, 9 reps)
For this workout, try to finish all reps as fast as possible with as little rest as possible but rest about :30-1 min. in between each workout. This is a tough set of reps so don’t be hard on yourself if you can’t finish (same with all workouts). Do you best!
Single Arm KB floor press
Turkish Get Up
Dual KB Flutter Kicks
KB Woodchops /side
**Lara Americo Special**
30 min run warm up. Stay in HR zone 2.
Four Rounds (for time)
100m Sprint
15 burpee
20 tuck jumps
25 air squats
4 rounds
4 miniute EMOM
minute 1: 25 Shoulder taps /side
minute 2: 25 spiderman pushups
minute 3: 50 air squats
minute 4: rest
3 rounds
AMRAP
:30 KB suitcase carry
:30 rest
:30 dual KB front rack hold
:30 rest
:30 bottoms up /alternate arms
:30 rest
:30 dual sumo dead lifts
2:00 rest
30 second plank
10 tempo pistols /side
(4 seconds down, 2 second pause, 0 seconds up)
15 star burpees
1 mile run for time
EMOM (every minute on the minute) 4 rounds
For each minute, try to complete the reps within that minute. If you finish before the minute is up, you can rest until the next minute. If not, move on to the next exercise.
Minute 1: 30 spiderman pushups
Minute 2: 30 two hand KB Sumo Deadlifts
Minute 3: 15 KB lunges 12kb/16kb
minute 4: rest
500m rowing machine for time (record time)
(Sub KB Clean and Jerk AMRAP 1 minute if rower not available.)
Find 1RM for Back Squat
Find Max box jump height
1. 3×8/side dual KB lunges (12kg/16kg)
1a. 3×8 goblet squats (12kg/16kg)
2. 2×12/side KB woodchops
2a. 2×10/side turkish get ups
1 mile run for time
*Find 1RM for Bench Press
*Find 1RM for Deadlift
Practice Clean and Jerk Technique with bar. Build to 10lbs on each side.
2. 3×5 thrusters (95/135)
2a. 3×10 Medicine Ball Thrusters 10-15% of body weight
3. 2×8 Handstand Pushups (or incline pushups)
3a. Pull Up to failure
500m row