A Runner Who’s Strong

For Time:
800 Meter Run
21 Pull-ups
21 Push-ups
800 Meter Run
15 Pull-ups
15 Push-ups
800 Meter Run
9 Pull-ups
9 Push-ups

Level 2: Banded pull-ups, Baned Push-ups (as-needed)
Level 1: Banded pull-ups, box/bar push-ups
*Everyone on their toes for push-ups; scale with bands or elevating

Core Close-Out

Working on finding “safe” spinal position for core work (can be done on ground or hanging from the bar)
*Laying on the ground with head relaxed, then rotating hips forward until back is flat on ground. Second progression is finding this position while hanging from the pull-up bar. Move in & out of this position 10 times before working through this core work.

After finding this position, perform the work below while holding this position. This is the position we want to find while doing core work & when we’re lifting.

2 Sets:
20 Dead Bugs
20 Bird Dogs
100 Meter Waiter Walk

A Three By Five Wednesday

3 Rounds, 5:00 Clock
500 Meter Run Buy-in

With Remaining Time, AMRAP Of:
10 Pull-ups
15 Sit-ups
*Rest 2:00 between rounds, pick up where you left off

Level 2: Banded pull-ups
Level 1: Jumping pull-ups, box mountain climbers

Row, Then Grind

With 20:00 On The Clock:
1k Row Buy-in

Then AMRAP w/Remaining Time
10 HSPU
200 Meter Suitcase Carry (50/35)
20 Air Squats
*Suitcase carry = 20 reps

Level 2: Up to 2 ab mat HSPUs, (30/20)
Level 1: 800 Meter Row Buy-in, seated dumbbell press (20/15), (20/15) suitcase carry

Core Dessert

3 Rounds For Quality:
200 Meter Suitcase Carry (50/35)
20 Bird Dogs
15 Hollow Rocks

Just Some Squatting & Burpees

For Time:
10-1 Front Squats (135/95)
1-10 Bar-Facing-Burpees

Level 2: (95/65)
Level 1: Goblet Squats (25/15), Box Burpees

The Best 3 Rounds Ever!

3 Rounds, 8:00 On The Clock:
800 Meter Run Buy-in

Then AMRAP w/Remaining Time Of:
10 Push-ups
10 Box Jumps (24/20)
5 Squat Clean & Jerk (155/105)
*Jerk can be power or split
*Rest 2:00 Between Rounds, Pick Up Where You Left Off

Level 2: banded push-ups, (20/16″), (115/85)
Level 1: Box/Bar push-ups, (8″/45lb plate), 15 KBS (no jerk)

Feelin’ Crabby This Friday

With 30:00 On The Clock:
1k Row & 1 Mile Run Buy-in

AMRAP w/Remaining Time Of:
10 Power Cleans (135/95)
20 Alt. Leg Back-Step Lunges
25′ Crab Walk
25′ Bear Crawl

Level 2: (95/65)
Level 1: 800 Meter Row, 100 Meter Run/Walk, (75/55) OR 15 KBS (25/15), low box step-ups, 20 Box Mountain Climbers For Animal Stuff

A Nice, Fun 4×5 For Tuesday

4 Rounds, 5 Minutes on the Clock
400 Meter Run Buy-in

Then AMRAP with Remainder of 4 Minutes of:
3 Wall Walks
10 Box Jump-Overs (24/20) (jump up, step down)
15 Wall Balls (20/14)
*Rest 2:00 between rounds, pick up where you left off after buy-in

Level 2: Partial wall walks, (20″/16″), (14/10)
Level 1: 200 Meter Run/Walk, Inch Worms, (8″/45lb plate), (10/6)

Pull-up Dessert

3 Sets
Max Strict Pull-ups
*Score is total pull-ups
*Have 10+ strict pull-ups? Add some weight, so you can only hit 8-10 each set
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