“Go Hard”

5 Rounds for time

Row 200m
15x Ball slams
10x Burpee Complex
25x Double unders (or 75 singles)

Challenge: AMRAP in 1 min: Wall Ball

“Spun Monkey”

AMRAP in 20 min

3 HSPU (sub Ring or HR pushups)

6 Squat Clean 115/85

9 KB Swings

200m Run

_______________________________________

Skill: 4 Rounds (not for time)

10 Hollow Rocks

5 Strict T2B or 8 K2E

“I can’t squat – I have bad knees…”

Needless to say, we’ve heard this one a few times before.  We’re not saying that this statement doesn’t hold some validity, rather people often simply reiterate what they’ve heard or what an uninformed doctor has told them.  The fact is, squatting is not only excellent for strength training, it is also a fantastic exercise for both rehabilitation and for injury prevention.  The squat builds muscle, increases leg strength, increases hip felxibility and strength, and increases knee stability through strength.

On the flipside, if you only perform partial squats where the crease of the hip doesn’t sink below the depth of the knee, the majority of the force is placed on the tibia as it sinks down and forward.  As the tibia is pulled forward, the hamstrings fail to reach full stretch.  This puts the ligaments of the knee (where the quadricepts connect to the front of the tibia) in shear and often result in patellar tendonitis.

The often injured anterior cruciate ligament (ACL) works alongside the hamstrings to prevent the tibia from moving forward of the femur.  Because of this, some ACL injuries can be attributed to underdeveloped hamstrings.  By maintaining healthly hip mobility and practicing full depth squats, you can squat without any stress being placed on the ACL.  Instead, you are strengthening the posterior chain and stabilizing the knees, rehabilitating old injuries and preventing future ones.  The key is to squat correctly with proper depth.

-Adapted from “Starting Strength” by Mark Rippetoe and Lon Kilgore

“Grey Goose”

5 Rounds for time

15 KB Highpull

10 DB Thrusters

15 Ring Row

20 Medball Jumping Lunges

10 Calories on Rower

Challenge: AMRAP in 1 min: Box Jumps

“22 Caliber”

3 Rounds

22 OH Walking Lunges 45/25

22 K2E

22 Front Squat 95/65

22 Push Press 95/65

22 Burpees

Foam Roll

“Chris”

3 Rounds for time

6 SLS

6 Pullups

12 Box Jumps

12 DB Military Press

18 Goblet Squats

18 Pushups

24 Wall Ball

skill: 500m Row for time

“Fight Gone Heavy”

3 Rounds for reps/calories, 1 min @ each station, 1 min rest between rounds

Wall Ball 20/14

SDLHP 95/65

Box Jump 25/20

Push Press 95/65

Rower

Skill: Athletes Choice

20 min AMRAP

5 Burpee

10 Ring Row

15 Medball Squat Jumps

10 Abmat Situps

10 K2E

Challenge: 50 KB Swings for time

“Achilles +”

6 Rounds for time

10 Deadlift

12 DB Thruster

16 Box Jump