Max Effort 2k Row
Open Participants: 70% effort. Sub with 10 minute easy bike.
For large classes, have one group row and one group do abs, then switch.
6 minutes:
20 Alternating side V-Ups
20 Leg up Toe Touches*
20 Straight Legged Sit Ups
20 second V-Hold
*Lie flat on your back, legs straight up, reach up and touch toes with fingers.
5 Rounds for time of:
2 Rope Climbs
30 Double Unders
Row, Run or Ski 200 meters
21 Anchored Sit Ups
9 Burpees
Scale to 6 butt to floor, 60 singles
RX+=Legless, 50 dubs, finish each set with 3/5 muscle ups, ring or bar.
25 minute time cap.
Open participants: 75-80% HR/effort. Do not redline or even close. Enjoy moving fluidly.
16 Min EMOM
Min 1: 25 Air Squats
Min 2: 10/7 Calories Assault Bike
Min 3: 30 Double Unders
Min 4: 30 Seconds Max Rep Power Cleans 135/93
Stagger starting waves by 2 minutes to preserve the order of exercises. Scale squats to be able to finish in no more than 40 seconds. Scale Double Unders to lateral hops over a chalk line or less reps. Scale power clean to a weight that can be moved touch & go for no less than 10 reps when fresh.
RX+ = 50 dubs, 165/103
If there are not enough bikes, use rowers or ski ergs as needed.
Open participants: If you’ve done this workout before, do not attempt to beat your score. Shoot for 75% of your last total with reps evenly spread over rounds.
Empty bar, 50-60-70-80-90%. Superset with 5-10 strict toes to bar E:90 for 18 minutes.
10 minute AMRAP
10 Toes to Bar
10 Push Press
10 Box Jumps
RX = 95/63, 24/20
RX+ = 115/73, 24/20
The lack of the word “power” implies that you will pass through a full squat position, flexibility and technique are paramount, use a hang power snatch if you are unable to comfortably receive and sit at the bottom position (OHS).
5 Rounds for time:
10 Burpees
10 Russian KBS, 70/53
For time:
100 Anchored Situps
900m row or run
80 Air Squats
70 Push-press 45/30 dumbells
60 Calorie bike/row
50 Burpees
40 DumbellThrusters, 1 arm 45/30
30 Box Jumps 24/20
20 Pull-Ups
10 Dumbell Deadlift 45/30
Partner 20min AMRAP of:
200m Run
1 Round Cindy
-Partners Alternate Rounds
Plank Circuit-
2 Rounds of:
30sec Plank
30sec Side Plank
30sec Other Side
30sec Hip Bringe
1min Rest