"Pop Quiz"
AMRAP 4:
3 Rounds:
7 Push Press (95/65)
7 Front Squats (95/65)
7 Pull-ups
Time Remaining:
Max Calorie Row
[Rest 4 Minutes]
AMRAP 4:
3 Rounds:
5 Push Press (115/85)
5 Front Squats (115/85)
5 Pull-ups
Time Remaining:
Max Calorie Row
[Rest 4 Minutes]
AMRAP 4:
3 Rounds:
3 Push Press (135/95)
3 Front Squats (135/95)
3 Pull-ups
Time Remaining:
Max Calorie Row
AMRAP 4:
3 Rounds:
7 Handstand Push-ups
7 Front Squats @weight(135/95)
7 Pull-ups
Time Remaining:
Max Calorie Row
[Rest 4 Minutes]
AMRAP 4:
3 Rounds:
5 Strict Handstand Push-ups
5 Front Squats @weight(155/105)
5 Chest To Bar Pull-ups
Time Remaining:
Max Calorie Row
[Rest 4 Minutes]
AMRAP 4:
3 Rounds:
3 Deficit Kipping Handstand Push-ups (4/3")
3 Front Squats @weight(185/125)
3 Bar Muscle-ups
Time Remaining:
Max Calorie Row
Today we have intervals with big rest between today, we know what that means! Hard efforts during our working clock and lots of focus on our recovery during the rest periods. The three rounds of work are meant to be fast and furious, with little to no rest, in order to get us to the rower with enough time to get the fan moving and go hard until the rest begins.Score | Total calories for all three rounds.
Unbroken sets today on all rounds.
Push press | Unbroken sets today on all rounds.
Front squat | Unbroken sets today on all rounds.
Pull up | Ideally 1 set for all three rounds
Row | at least 1 minute of work
Rack position
In the launching position of the push press we want the barbell truly resting on the athlete’s “shoulder shelf”.
In the front squat we want the elbows to be high through the whole squat driving the chest up.
Push press
Reduce Loading
Sub Kettlebells or Dumbbells
Sub Barbell
Kipping HSPU
Front squat
Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Kettlebells
14/10/6 Air Squats
Pull ups
Reduce Reps
Banded
Strict (Lower Reps- Ex. 5/4/3)
Ring Rows
Alternating Dumbbell Plank Rows
Row
Sub Ski/Bike Erg/Assault/Echo/Air Run
Athletes should be able to move at a fast pace today, even as our barbell weight increases. The reps decrease, so we may be a little "slower" but taking about the same amount of time during each working interval as we progress.
Have athletes get all the weight out and ready to change during their rest intervals. For bigger classes, run two groups and start the second group during the four min rest.
Whiteboard Brief
General Flow 0:20-0:30 each
CT Barbell Flow :15 - :20
Push Press | tell, show, do, check
Front Squat | tell, show, do, check
Shoulder-width stance
Hands just outside shoulders
Loose fingertip grip on the bar
Elbows high (upper arm parallel to the ground)
Midline is braced
Focus on knees out
Bring attention to the bar remaining over the midfoot
Focus on knees tracking toes throughout the rep and in the bottom position
Pull Up | tell, show, do, check
Focus hollow position and tight, controlled kip
Modify to 5 more kips
Practice Round
Break
Workout adjustments if needed
Look For
Bar on shoulders. Elbows locked and bar over middle of the foot at the top.
Watch for an upright torso throughout the squat. Athletes should avoid excessive forward lean, which can stress the lower back and compromise form.
Controlled kip swings. Cue athletes to push and pull the rig rather than swing with the hip. Focus on full range of motion with athletes getting their chin over the bar and reaching lock out each rep.
AMRAP 4x 3
3 Rounds:
5DB Push Press
5 DB Front Squats
5 Devils PressTime Remaining:
Max Burpees
Rest 4:00 between rounds
“Excitement comes from achievement. Fulfillment comes from the journey.”
Winning the award is exciting. Fulfillment is looking back at the hard work put in.
There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.
The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned. The early mornings. The late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.
The dopamine hit comes when we win; when we reach the goal, when we get the promotion. The everlasting fulfillment comes from the journey. And it’s a hell of a drug.
3 Sets
12 Back Rack Lunge
