"The Kraken" + The Finishers We Never Finished (Or Started!)

EQUIPMENT: Bar (95/65), KB (53/35), Pull-Up Bar, Box (24"/20")

WARM-UP:

*Active Stretch

*10 ea. x PVC Pass Thru, Press, & OHS

*400m Run + 3-5 reps ea. of the 9 “Kraken” movements

PART A:

“The Kraken”

-17 Minute Time Limit-

5 Rounds:

5 x Thruster (95/65)

5 x Chest-to-Bar Pull-Up (regular Pull-Up for women)

4 Rounds:

7 x Box Jump (24/20)

7 x Toes-to-Bar

3 Rounds:

10 x KB Snatch (53/35)(5 x R, 5 x L)

10 x Goblet Squat (53/35)

2 Rounds:

15 x KB Swing (53/35)

15 x Burpee

1 Round:

30 x Squat Snatch (95/65)

(Erin's Time: 15:09 Rx (w/ C2B Pull-Ups)

Put Bars, Boxes and KB’s away.  Allow 1 Participant at a time to pick a “Finisher” for the class to complete.  Get through as many Finishers as possible before class time is up.  The sets in red below are the ones we got through today in class.  Maybe we'll hit the rest of the Finishers sometime next week;)

PART B:

ALL THE “FINISHERS” WE NEVER FINISHED (OR STARTED!):

EQUIP: Slam Ball (30/20), AbMat, Partner + shared Wall Ball (20/14) + shared Rower

5 Min. AMRAP -

*10 Unbroken Grasshoppers (R and L = 1 rep)

SCORE = Total # Completed Sets of 10 Unbroken Reps

10 Min. AMRAP -

*20m (10m there/ 10m back) SB Side-to-Side Bear Crawl

*20m (10m there/ 10m back) alt. Pistol Walk

*20m (10m there/ 10m back) Handstand Walk (sub: 20 ea. x Handstand Shoulder Tap)

6 Rounds of 1 Min. w/ Partner -

*SB Toss/ Chase/ Carry Back (ea. person runs 3x and tosses 3x)

6 Rounds w/ Partner -

*P1: 150m Row

*P2: Unbroken Lunge Jumps

-Switch and Repeat (ea. person rows 3x and lunge jumps 3x)

-if partner breaks on the Lunge Jumps, must start that round over again until completed unbroken

3 Rounds w/ Partner -

*100m Wall Ball Run & Toss (20/14)

*10 ea. x Partner Wall Ball Thruster Toss (no need for wall space)(imaginary 10’-12’ target)

*10 ea. x Partner Weighted AbMat Sit-Up Toss

Group Elbow Plank Hold + Burpee Wave -

*Class holds Elbow Plank in a line

*1st person in line performs Burpee-Lateral Hop-Over down the entire line of people; once person 1 finishes he/she holds plank at the end of the line, and then the 2nd person in line Burpee-Lateral Hops down the line

*Repeat until every person has gone down the line 1x

*If Time, shuffle the group, the repeat Burpee-Lateral Hops down the line going the opposite way; group holds Hollow Body

Half “Nicole” (“Nic”) -

*10 Min. AMRAP of Pull-Ups (sub: Ring Row)

-Every Time You Drop from the Bar: 200m Run

10 Rounds -

*100m Run every :40 (Rx+: recover in Plank)

5 Rounds -

*100m Run

*10 x T2B (sub: Supine Toes-to-Pole (a.k.a. “Supine Double-Leg Drop”)

*100m Run

*10 x V-Up

5 Rounds -

*30 sec. x Landmine Rotation (70/55)(Rx+: 80/60)

*10 sec. REST b/w rounds

5 Rounds -

*100m Run

*Seconds it took to Run 100m = # Reps of Plank Opp. Elbow-to-Knee Press

AMRAP in 10 Min of -

20-18-16-14-12-10-8-6-4-2 x

*K2E

*Box Jump (24/20)