AMRAP x 6 MINUTES
8 Barbell Good Mornings
8 Kipping Swings
8 V-ups or Tuck-ups
8 Barbell RDLs
8-6-4-8-6-4
Sumo Deadlift*
*Second set of 8-6-4 should be heavier than your first set of 8-6-4
(Score is Weight)
3 SETS
12-10-8
Deadlifts (185/125)|(115/75)
Toes 2 Bar
-1:30 Rest b/t Sets-
(Score is Each Set for Time)
100m Run
Into…
AMRAP x 5 MINUTES
20 Mountain Climbers
10 Step Ups
5/5 SA KB Push Press
Into…
100m Run
AMRAP x 12 MINUTES
12 Alt. KB Push Press*
100m Run
12 Alt. KB Suitcase Step-Ups
*Athletes will hold two KBs in the front rack position and alternate arms when push pressing. Only one arm will be overhead at a time.
(Score is Rounds + Reps)
Complex
50-60-7-x2
75-80×1
3×1 @ 85% (5% heavier than last week)
Make them better than last week. That doesn’t necessarily mean heavier.
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Double Unders
:30 Burpees
:30 Double Unders
STATION 2
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
STATION 3
:30 Single DB Front Squats
:30 Squat Hold
:30 Single DB Front Squats
STATION 4
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
FOR TIME (7:00 CAP)
1 ROUND
10 Scap Pull-ups
10 Knee Push-ups
:30 OH Plate Hold
1 Wall Walk
1 ROUND
10 Ring Rows
10 Hand Release Push-ups
:30 OH Plate Hold
1 Wall Walk
1 ROUND
10 Jumping Pull-up Negatives
10 Push-ups
:30 OH Plate Hold
1 Wall Walk
5-5-5-5
Tempo Bench Press (1111)
(Score is Weight)
AMRAP x 12 MINUTES
3 Strict Pull-ups
6 Deficit Push-ups*
9 Up-Downs
*Deficit on DBs or Plates
(Score is Rounds + Reps)
PLAY A GAME!
then…
3 ROUNDS
5 Inch Worm + Push-Up
10 KB Sumo DL
:20 Jump Rope*
1st Round: Single Unders
2nd Round: Backwards Single Unders
1000/800 meter Row or Run
100 yard Burpee Broad Jump (6×50′)
1000/800 meter Row or Run
200 Meter Farmers Carry*
1000/800 meter Row or Run
Then:
5-10-15-20-25 Cal Row
10-20-30-40-50 Air Squat*
RX = 35/26 x 2, Air Squats
*RX+ = 53/353 x 2, Wall Ball 14/10
RX++ = 70/53, 20/14 Wall Ball
1 ROUND
10 Up-Downs
10 KB Deadlift
8 Knee Push-ups
8 KB Up-Right Row
6 Burpees
6 KB Sumo DL High Pull
FOR TIME
500m Row
-2:30 HARD CAP-
(Score is Time)
-1:00 Rest b/t Efforts-
EMOM x 10 MINUTES
MIN 1 – 6 Push-Ups + 15 Sit-Ups
MIN 2 – 6 Burpees + 20 KB Sumo DL High Pulls
(No Measure)
-1:00 Rest b/t Efforts-
AMRAP x 2:30 MINUTES
Row for Meters
(Score is Number of Meters)
Score Time for the 500m row and note the number of meters in the AMRAP.
2 Minutes Cardio
2 ROUNDS
10 PVC Pass Thrus
10 Hanging Knee Raises
2 ROUNDS
10 PVC Tempo Overhead Squats
10 Supermans
4 Rounds not for time:
30 Russian Twists (count every tap. use a heavy plate such as 45/35 lbs)
2 Turkish Get Ups per side (building up in weight)
:20 L sit hang or hold.
5 Pistols per side (assisted if necessary)
9 – 15 – 15 – 9
Power Snatch (75/53)
OHS (75/53)
Toes to Bar
Burpee Box Jump Overs (24/20)
9 of each, 15 of each, 15 of each again, 9 of each.
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
8 Cal Row
8 Jumping Squats
STATION 2
AMRAP
10 Sit-Ups
10 Box Jumps
STATION 3
AMRAP
12 Cal Row
12 Jumping Squats
STATION 4
AMRAP
14 Sit-Ups
14 Box Jumps