Man Maker “Griff”
Complete for Time:
Run 800 meters
10 Man Makers (30/20)
Run 400 meters backwards
10 Man Makers
Run 800 meters
10 Man Makers
Run 400 meter backwards
10 Man Makers
Mobility: Hip Flossing and Banded Pigeon Stretch (5 minutes)
On a 4 Minute Clock with 30 secs work/30 secs rest:
Double Unders for max reps
*Rest 2 minutes
On a 4 Minute Clock with 30 secs work/30 secs rest:
Wall Ball Shots (20/14) for max reps
*Rest 2 minutes
On a 4 Minute Clock with 30 secs work/30 secs rest:
Burpees for max reps
*Rest 2 minutes
On a 4 Minute Clock with 30 secs work/30 secs rest:
Row for max meters
Mobility: Quadricep PNF Hold-Relax Stretch with partner (3 x per side)
Take 15 minutes to find a heavy Power Clean
then…
10 Minute EMOM:
3 Clusters @ 50% of the established heavy power clean
Mobility: AIS 90/90 Stretch (2 x 30 secs per side) & AIS Quadruped Rocking (20 rocks with 5 second pause)
Practice Handstand Variations (holds, free-standing, walks, etc) for 10 minutes
Complete 3 Rounds for Time:
400 meter Run
10 Db Hang Snatch, R arm (40/30)
10 V-ups
10 Db Hang Snatch, L arm
10 V-ups
*20 minute time cap
Mobility: World’s Greatest IT Band Stretch (2 x 1 minute per side)
Deadlift
5-5-5-5
(@ 70% of 1RM)
10 Minute AMRAP:
30 Double Unders
10 Kb Swings (70/50)
Mobility: Hamstring PNF Hold-Relax Stretch with partner (3 x per side)
20 Minute EMOM:
Even Minutes: 5 Strict Pull-ups & 5 Hand Release Push-ups
Odd minutes: 10 Sit-ups & 10 Squats
Mobility: Standing Shoulder Mobilization (3 x 1 minute)
Complete for Time:
100 meter Run
10 Toes to Bar
200 meter Run
20 Pull-ups
400 meter Run
40 Push-ups
800 meter Run
80 Sit-ups
1600 meter Run
160 Double Unders
800 meter Run
80 Sit-ups
400 meter Run
40 Push-ups
200 meter Run
20 Pull-ups
100 meter Run
10 Toes to Bar
Mobility: World’s Greatest IT Band Stretch (2 x 30 secs per side) & Lacrosse Ball upper back against the wall for several minutes
5 Minute EMOM:
5 Knees to Elbows + 5 Toes to Bar
10 Minute AMRAP:
3 Strict Handstand Push-ups
5 Strict Ring Dips
10 Box Jumps (24/20)
Front Plank Hold on elbows for Max Time
Mobility: Shoulder Wall Stretch (3 x 1 min)
Push Press
3-3-3-3-3
Complete 4 Rounds for Time:
25 Sit-ups
50 Double Unders
50 meter Weighted Lunges (40/30)
150 meter Farmer’s Carry (40/30)
200 meter Sprint
*15 minute Time Cap
Mobility: Shoulder Fix (3 x 30 secs per side)
Back Squat
5-5-5-5
12 Minute EMOM:
Even Minutes: 12 Overhead Squats (95/65)
Odd Minutes: 3 Muscle-ups or 6 Chest to Bar Pull-ups
Mobility: Couch Stretch for 2 minutes per quad and 5 reps of Lat Hang from pull-up bar