AMRAP x 5 MINUTES
5/5 SA Ring Rows
5 Up-Downs
5/5 DB Deadlift
5 Up-Downs
then…
2 ROUNDS
8 Kip Swings
6 Scap Pull-ups
4 Jumping Pull-up w/ negative*
EMOM x 12 MINUTES
5 Strict Pull-ups or 5 Banded Strict Pull-ups
EVERY 3:00 FOR 5 SETS
15/12 Cal Bike
20 Alt. DB Snatch (45/30)
10 Pull-ups
No Additional Conditioning. Hit Full GPP with hard effort.
GENERAL WARM-UP…
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep)
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike
After the GWU, partner up and get into the Specific Warm-Up for the 10RM Front Squat.
3 ROUNDS…
3 Partner Front Rack Stretch w/ PVC/ partner*
3 Partner Wall Squats (32×1)**
ON A 15:00 RUNNING CLOCK…
Establish 10RM Front Squat*
*Max 2 attempts at 10RM
FOR TIME
20 Front Squat (135/95)|(95/65)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)|(15/10)
15 Front Squat (155/105)|(115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
*GHD Sit-ups Optional
**For the Plate OH Lunges, Plate must be held OH at extension.
-16:00 Time Cap-
FOR QUALITY
3 SETS
2:00 Max Muscle-Ups
-Rest 2:00 b/t Sets-
*Do not go to absolute failure. Hit quality reps and to standard. Move at a 75% controlled pace.
FOR QUALITY
3 SETS
2:00 Max Muscle-Ups
-Rest 2:00 b/t Sets-
*Do not go to absolute failure. Hit quality reps and to standard. Move at a 75% controlled pace.
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max DB Power Clean
STATION 2
Max Burpee Over DB
STATION 3
Max DB Front Squat
STATION 4
Max Mountain Climbers
200m Jog
Immediately into …
8 ROUNDS, :20 ON / :10 OFF
Movement 1 & 5 – Air Squats
Movement 2 & 6 – High Knees (in place)
Movement 3 & 7 – Alt. Step-Ups
Movement 4 & 8 – Butt kickers (in place)
3 ROUNDS FOR TIME
50 Air Squats
400m Run
20 Box Jumps
-18:00 Hard Cap-
4 ROUNDS*
100m Run
8 Sumo DB Deadlift
8 DB Bent Over Row
8 DB Arnold Press
50ft OH Carry*
-10min Cap-
*Increase pace each round
**Hold both DBs overhead as athletes walk the 50ft
FOR TIME
800m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
400m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
200m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
*Sumo stance for DB Muscle Clean
5:00 Foam Rolling Focus on Upper Back and Lower Legs
EMOM x 6 MINUTES
Min 1 – Alt. Lunge → Box Step-Ups
Min 2 – Elbow Plank → Push-Up Plank
Min 3 – KB Deadlift → Goblet Squats
4 SETS
50m DB Filly Lunge
25 Glute Bridge-Ups
-1:00 Rest b/t Sets-
3 ROUNDS FOR TIME
100m KB Farmer Carry (53/35)
15 DBL KB Deadlifts
20 Single KB Box Stepovers (20″)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Jump Rope
1:00 Hollow Hold
STATION 2
1:00 Box Step Ups
1:00 Push-up Plank
STATION 3
1:00 Max Cal Bike
1:00 Bent Over Row
STATION 4
1:00 Max Cal Row
1:00 DB Strict Press
2 Rounds
:20 Air Squats
:20 Up-Downs
:20 Push-Ups
3 ROUNDS FOR TIME
750/500m Row
20 Burpees Over Rower
-16:00 Time Cap-
200m Cool Down Walk Focusing on Calm Nasal Breathing
3sec Pause on dip & catch
4min AMRAP:
50/40cal Row (Rx+ Bike)
MAX Thrusters (95/63)
4min AMRAP:
50/40cal Row (Rx+ Bike)
MAX Toes 2 Bar
4min AMRAP:
20 Thrusters (95/63)
MAX Cal Row (Rx+ Bike)
(12min TOTAL)