"The 'IF' Workout"

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/45), DB’s (c: 25’s, p: 20’s, f: 15’s), KB (c: 70/53, p: 53/35, f: 35/18), Jump Rope, Rings

WARM-UP:

*Active Stretch, then:

*400m Row/ Run

*10 x Deadlift (c: 135/95, p: 95/65, f: 65/45)

*5 x Hang Power Clean (c: 135/95, p: 95/65, f: 65/45)

*5 x Shoulder-to-Overhead (c: 135/95, p: 95/65, f: 65/45)

*10 x KBS

*5 x DB Renegade Row (Push-Up + Row R + Row L)

*5 x Ring Dip

———————————————————-

20 Minute AMRAP -

*400m Sprint for time

+

*if sub 1:30 on your 400m: 10 x Clean & Jerk (c: 135/95, p: 95/65, f: 65/45)

*if sub 2:00 on your 400m: 14 x Clean & Jerk

*if sub 2:30 on your 400m: 16 x Clean & Jerk

*if over 2:30 on your 400m: 18 x Clean & Jerk

-minimum 1 min. REST b/w rounds-

SCORE = Total Rounds + any extra Reps

————————————————————-

15 Minute AMRAP -

*50 x Double-Under for time (sub: 50 Singles + 50 x Lateral Bar Hop)

+

*if sub :30 on your D-U’s: 5 x DB Man Maker (c: 25’s, p: 20’s, f: 15’s)

*if sub 1:00 on your D-U’s: 6 x DB Man Maker

*if sub 1:30 on your D-U’s: 7 x DB Man Maker

*if over 1:30 on your D-U’s: 8 x DB Man Maker

-minimum 30 sec. REST b/w rounds-

SCORE = Total Rounds + any extra Reps

————————————————————-

10 Minute AMRAP -

*20 x KB Swing (c: 70/53, p: 53/35, f: 35/18)

+

*if unbroken on your KBS: 3 x Muscle-Up (sub1: Bar M-Up, sub2: 3 ea. Ring Row + Dip)

*if broken on your KBS: 5 x Muscle-Up (sub1: Bar M-Up, sub2: 3 ea. Ring Row + Dip)

-NO required REST b/w rounds-

SCORE = Total Rounds + any extra Reps