1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
Max Burpees
STATION 2
Max Wall Sit
(if break, rest as needed and go back to hold)
STATION 3
Max Meter Row
STATION 4
Max Push-up Plank
(if break, rest as needed and go back to hold)
FOR RECOVERY*
10:00 Run
10:00 Bike
8:00 Run
8:00 Bike
4:00 Run
4:00 Bike
*Goal is to maintain same pace throughout entire workout.
AMRAP x 7 MINUTES
10 Cal Row
10 Alt. Samson Lunge Stretches
10 Up-Downs
20 Mountain Climbers
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
-Rest as needed b/t Sets-
AMRAP x 5 MINUTES
Squat Clean (185/135)
-Rest 2:00-
AMRAP x 4 MINUTES
Squat Clean (205/145)
-Rest 2:00-
AMRAP x 3 MINUTES
Squat Clean (225/155)
3 ROUNDS (INCREASING EFFORT)
:40 Run, Row, Bike
10 WB Box Step-overs
10 Wall Ball Deadlifts
10 Wall Ball Thrusters
EMOM x 10 MINUTES
5 Back Squats*
*Increase weight every other round. Keep weight light-moderate.
AMRAP x 12 MINUTES
12 Wall Balls (20/14)
10 DB Hang Power Cleans (35/20)
8 DB Box Step-overs (24/20)
2 ROUNDS EACH (4 min cap)
P1 (pacer):
10 Air Squats
5 Burpees
5 DBL KB Strict Press
:20 DBL KB Front Rack Hold
P2: Rowing @ Easy Pace
Immediately into …
2 ROUNDS EACH (4 min cap)
P1 (pacer):
10 Jumping Alt. Lunges
5 Push-Ups
5 DBL KB Push Press
:20 DBL KB Front Rack Hold (practice keeping both fists together, like magnets at the middle of the sternum)
P2: Rowing @ Moderate Pace
EMOM x 15 MINUTES
MIN 1 – 14/12 Cal Row
MIN 2 – 12 Alt. KB Front Rack Lunges
MIN 3 – 12 KB Push Press
With a 12 minute running clock:
Run 1 mile then in remaining time Max Meters on Rower
Rest to 18 minutes
Then…
12 Minute AMRAP
6 Strict Pull Ups
12 Push Ups
18 Butterfly Sit Ups
Score is meters on first portion. Pull until the end as roll over meters will count.
Score is total reps on second portion.
—-
Scale distance on run to allow at least 2 minutes of rowing. Scale second amrap to be able to do at least 6 rounds.
24 Minute AMRAP
8 Power Cleans*
40 Double Unders
400m Row
*Increase weight on cleans each round.
Men’s RX Weights: 135/155/185/205/225/245.
Women’s RX Weights:
83/103/113/123/133/153
If you finish the final round of the final weight you can just stop, you’ve had enough haha.
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Fast Pedal
:30 Slow Pedal
STATION 2
1:00 Max Push-ups
:30 Max Flutter Kicks
STATION 3
1:00 Fast Pedal
:30 Slow Pedal
STATION 4
1:00 Max Push-ups
:30 Max Flutter Kicks
EVERY 1:30 FOR 15 SETS
14/12 Cal Bike
*Bike must be reset every round. Why 14/12? Because we always do 12/10 or 15/12! This should be tough but doable every set.
AMRAP x 5 MINUTES
20 Double Unders
12 Alt. Lunge w/ PVC Pass
6 OHS (:02 descent and :02 pause in bottom)
:15 Wide Grip Hang (from pull-up bar)
EVERY 1:30 FOR 6 SETS
2 TNG Power Snatch
*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.
AMRAP x 16 MINUTES
3 Power Snatch (155/105)|(115/75)
6 Toe 2 Bar
6 Strict Pull-ups
6 Toe 2 Bar
ON A 20:00 RUNNING CLOCK…
10:00 HS Walk Practice
into…
EMOM x 10 MINUTES
MIN 1 – :45 Max Distance HS Walk*
MIN 2 – :45 Max Muscle-Ups
*In the HS walk, set-up a 25′ course in 5′ increments. If fail within a 5′ increment, go back to the start of that increment.
2 ROUNDS (6 min. cap)
50m Skip
50m Jog
8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry*
50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed)
AMRAP x 12 MINUTES
200m Run
100m DBL DB Farmer Carry (Heavy)
50 Double-Unders
2-3 SETS
10/10 Single Arm DB Bent Over Rows
20 Alt. Penguin Heel Taps
AMRAP x 5 MINUTES*
30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts
10 Shoulder Press
30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts
6 Push-ups
EMOM x 10 MINUTES
5 Push Press*
*Increase weight every other round. Keep weight light-moderate.
EVERY 4:00 FOR 4 SETS
15 Push Press (95/65)
50 Double Unders
12 Burpees
50 Double Unders