1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
20 Mountain Climbers
10 DB Deadlifts
STATION 2
AMRAP
40 Double Unders
10 DB Push Press
STATION 3
AMRAP
:30 Plank
10 DB Russian Swings
STATION 4
AMRAP
:30 Hollow Hold
10 DB Lunges
5 minutes of stretching.
DO NOT RUN 400 METERS. I repeat – do not run 400 meters.
AMRAP x 5 MINUTES
10 Glute Bridges (pause :01 at the top)
10 Barbell Elbow Punches (5/arm with empty barbell)
5 Strict Press (pause :01 at the top)*
5 Burpees Over Bar (can jump over Jump Rope if needed)
20 Single Unders (or 10 DU)
Michael & Danny’s playlist:
https://open.spotify.com/playlist/0rdOSwDYgT5UAUi5dAcMw0
ON A 12:00 RUNNING CLOCK…
Establish 10RM Push Press*
*Max 2 attempts at 10RM
EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press (115/75)|(75/55)
30 Box Jump (20 or less)
FOR TIME*
Hit a 4th Set of the Workout!
*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!
3 ROUNDS (7 MINUTE CAP)
1:00 Arms only Rowing → 1:00 Arms + Body Rowing → 1:00 Full Body Rowing
:20 Single Unders → :20 High Jumps → :20 Double Unders
:20 Fast Single Unders → :20 Penguin Taps → :20 Double Unders
:30 DBL DB Overhead Hold→ 10 Alt. DB Press → 10 DB Strict Press
EMOM x 8 MINUTES
3 Push Press*
*Increase weight every other round. Keep weight moderate-heavy.
6 ROUNDS FOR TIME
50 Double Unders
300m Row
12 Push Press (95/65)
2 ROUNDS
:30 Bike @ Moderate Pace
:30 Easy, recovery pedal
-REST :30-
2 ROUNDS
:30 Air Squats
:30 Rest
:30 Single DB Squats (light weight)
-REST :30-
1 ROUNDS
:30 Burpees
:30 Rest
:30 Hollow Rocks
6 ROUNDS FOR TIME
:15 Assault Bike Sprint
:45 Recovery Pedal
-Rest 2:00-
4 ROUNDS FOR TIME
:30 Max DB Squats
:30 Max Air Squats
-Rest 2:00-
2 ROUNDS FOR TIME
:40 Max Burpees
:20 Max Hollow Rocks
3 ROUNDS
10 Russian Swings
10 Jumping squats
50ft* High Knees → Butt Kicks → 100m Run
EMOM x 15 MINUTES
MIN 1 – 20 KB Sumo Deadlift High Pulls
MIN 2 – 10 KB Goblet Alt. Step-Ups
MIN 3 – 200m Run
2-3 SETS
40 Alt. Hollow Flutter Kicks (20 per leg)
5-8 Push-Ups @31X1*
*Main focus here is on the :03 descent
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
Run 400m
Rest :30
Run 400m
STATION 2
AMRAP 2:00 Burpee Box Jump Over
1:00 Rest
AMRAP 2:00 Burpee Box Jump Over
STATION 3
1:00 Double Unders
AMRAP 3:00 DB Devil’s Press
1:00 Double Unders
1 ROUND…
:30 at each station, non-stop:
-Jumping Jacks
-Up Downs
-Sit Ups
-Mt. Climbers
Then in teams of 3…
AMRAP x 2 MIN
P1 – 2 Burpees + 1 Push-Up
P2 – KB Farmer’s Carry Hold
P3 – Rest
AMRAP x 2 MIN
P1 – 50m Jog Relay
P2 – KB Farmer’s Carry Hold
P3 – Rest
AMRAP x 2 MIN
P1 – 1 Lungester w/ Med Ball (Lunge, Lunge, Thruster then pass to partner)*
P2 – KB Farmer’s Carry Hold
P3 – Rest
PARTNER WORKOUT*
IN TEAMS OF 3…
AMRAP x 10 MINUTES
Max Bench Press (135/95)|(95/65)
-Rest 3:00-
AMRAP x 10 MINUTES
Max 100m Sprints
-Rest 3:00-
AMRAP x 10 MINUTES
Max DB “Lungesters” (40/30)|(30/20)**
**1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster
*Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed. During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. If the bells go to ground during the AMRAP, all athletes must stop work and run a penalty 400m lap. In rest period, bells can go to the ground.
AMRAP x 5 MINUTES
:30 Cal Bike
10 Samson Lunges
10 Barbell Deadlifts
5 Bar Facing Up-Downs
AMRAP x 18 MINUTES
30/20 Cal Cal Bike
20 Back Rack Lunges (95/65)
10 Bar Facing Burpees
POST WORKOUT STRENGTH
5 SETS
10 Slow V-Up + Tuck-Up*
*1 Rep = 1 V-Up + 1 Tuck-Up
-:30 Rest b/t Sets-
10 ROUNDS:
5 WALL BALLS
5 PULL-UPS
1 CLEAN & JERK
(Rx 185/133) (Rx+ 205/143)