Play a Game!
AMRAP x 10 MINUTES*
10 Wall Balls
10 KB Sumo DL High Pull
*Every 2:00 including 3-2-1 go, perform…
40 Alt. Mountain Climbers
2-3 SETS
5 Jefferson Curls
20 Alt. Plank Wall Ball Rolls
15 KB Good Mornings
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
Max Reps DB Hang Clean & Press
STATION 2
Max Cal Bike
STATION 3
Max Reps DB Front Squat
STATION 4
Max Plank Hold
2 ROUNDS
15 Jumping Jacks
10 Lunges
10 Double DB Sumo Deadlifts
10 Up-Downs
10 Push-ups
Into…
2 ROUNDS
15 Single/Double Unders
10 Step-ups
10 Wall Ball G2OH
10 DB Burpees
10 Ring Rows
– 10 Minute CAP –
3 SETS FOR QUALITY
750m Row
75 Single Unders or 50 Double Unders
25 Box Step Overs
25 Power Balls
10 DB Curl & Press
10 Strict Pull Ups or ring rows, slow
1:00 Walking Rest b/t Sets
-30:00 Time Cap-
FOR RECOVERY
5:00 Group Mobility or Stretching
AMRAP x 5 MINUTES
10/10 Leg Swings (Forward and back)
8/6 Cal Bike
6 Empty Barbell Good Mornings
EVERY :45 FOR 10 SETS
3 Deadlifts*
*Increase weight every other round. Keep weight moderate-heavy.
FOR TIME
10 Deadlifts (185/135)
10 Jumping Lunges
15/12 Cal Bike
20 Deadlifts (155/105)
20 Jumping Lunges
25/20 Cal Bike
40 Deadlifts (115/75)
40 Jumping Lunges
50/40 Cal Bike
-16:00 Hard Cap-
2 SETS
:30 Cal. Bike (Moderate Pace)
:15 Rest
:30 Single Arm KB Front Rack Hold (:15 Each Side)
:15 Rest
:30 Single Arm Russian KBS (:15 Each Side)
:15 Rest
:30 Tuck Hold
:15 Rest
5 SETS
:30 Max Cal. Bike
-:15 Rest-
:30 DBL KB Front Rack Hold
-:15 Rest-
:30 Max DBL Russian KBS
-:15 Rest-
:30 Hollow Hold
-:15 Rest-
200m Jog then…
25ft High Knees
25ft Butt Kickers
25ft Bear Crawl
25ft Quadruped Crawl*
25ft Karaoke
25ft Over the Fence, Under the Fence
200m Jog then…
5 Bootstraps
10 Alt Groiners with Twist
10 Split Squats/leg
10 Single Leg RDL/leg (with or without weight)
20 Plank Shoulder Taps
3 Wall Walks
EMOM x 15 MINUTES
MIN 1 – :45 Single Leg Squat
MIN 2 – :45 Wall Walk
MIN 3 – :45 Hollow Hold
*Goal for the :45 is QUALITY reps of each movement.
AMRAP x 7 MINUTES
7 KB Deadlift
7 KB Swing
7 2-Handed KB Thrusters
Form before speed
RX – 53/35
RX+ 70/53
Ask yourself – would I RX+ on a normal day? If the answer is yes, then do it. If not, CHECK YOUR EGO AT THE DOOR!
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
8 Box Jumps
8 Push-ups
STATION 2
200m Run
then…
AMRAP
Burpee Box Step-Overs
STATION 3
AMRAP
20 Doubles Unders
10 Alt Lunges
STATION 4
200m Run
then…
AMRAP
Burpee Box Step-Overs
No Additional Conditioning. Hit Full GPP with 75% effort.
200m Jog then…
25ft High Knees
25ft Butt Kickers
25ft Bear Crawl
25ft Quadruped Crawl*
25ft Karaoke
25ft Over the Fence, Under the Fence
200m Jog then…
5 Bootstraps
10 Alt Groiners with Twist
10 Split Squats/leg
10 Single Leg RDL/leg (with or without weight)
20 Plank Shoulder Taps
3 Wall Walks
EMOM x 15 MINUTES
MIN 1 – :45 Single Leg Squat
MIN 2 – :45 Wall Walk
MIN 3 – :45 Hollow Hold
*Goal for the :45 is QUALITY reps of each movement.
AMRAP x 7 MINUTES
7 Deadlift (75/55)|(45/35)
3 Strict Press
7 Back-Rack Thrusters
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
200m Jog then…
25ft High Knees
25ft Butt Kickers
25ft Bear Crawl
25ft Quadruped Crawl*
25ft Karaoke
25ft Over the Fence, Under the Fence
200m Jog then…
5 Bootstraps
10 Alt Groiners with Twist
10 Split Squats/leg
10 Single Leg RDL/leg (with or without weight)
20 Plank Shoulder Taps
3 Wall Walks
EMOM x 15 MINUTES
MIN 1 – :45 Single Leg Squat
MIN 2 – :45 Wall Walk
MIN 3 – :45 Hollow Hold
*Goal for the :45 is QUALITY reps of each movement.
AMRAP x 7 MINUTES
7 KB Deadlift
7 KB Swing
7 2-Handed KB Thrusters
Form before speed
RX – 53/35
RX+ 70/53
Ask yourself – would I RX+ on a normal day? If the answer is yes, then do it. If not, CHECK YOUR EGO AT THE DOOR!