Running

Knee Strengthing

• Knees Ability Zero programming

4 Rds For Time

• 200m Run
• 10 Toes-to-bar
• 200m Run
• 10 push-ups. (20 hand release)
• 200m Run
• 10 sit-ups. (Pull-ups)
• 200m Run
• 10 Tractor Tire Flips. (5 dips)

I substituted a 600m C2 Bike for the run, bar dips for sit-ups, and Pull-ups for tire flips.

3rds for Time

• 400m Run
• 10 Clean and Jerks (155/105)
• 400m Run
• 20 Pull-Ups

4 rounds for time (40min cap)

• 800m Run
• 5 Toes-to-bar
• 1000m C2 Bike

3 rounds

• 800m Run
• 25 Deadlifts

10 rounds

• 100m sprints
• 2 Power cleans. (increase weight each round)
• 1:00 min of rest

6 rounds for time – “Hotshots 19”

• 30 air squats
• 19 power cleans (135/95)
• 7 pull-ups
• 400m Run

We’ll probably be outside and figure out a modification for the power cleans.

5 rounds For Time

• 400m Run
• 20 Kettlebell Hang Clean and Jerks (10 each arm) (35/25).

10 min AMRAP – U go, I go

• 3 Toes-to-bar
• 2 push-ups
• 1 pull-up

Partner must hold 80lb ball while their partner is working.

Immediately into 15 min AMRAP

• 4 tire flips
• Shuttle run between tire and pull-ups bars (approx 100m)
• 8 ball over shoulder

For Time

• 2 Rounds
  • 800m run
  • 2400m C2 Bike
• 5 rounds
  • 5 Tire Flips
  • 10 KB Push Press (53’s/35)

For Time

• 1-mile run
• 50 toes to Bar
• 100 push-ups
• 1-mile run

You segment the toe-to-bar and push-ups as you wish.