1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
Max Cal Row
Top of every minute- 5 Box Jumps
STATION 2
Max Cal Bike
Top of every minute- 5 Burpees
STATION 3
Max Cal Row
Top of every minute- 5 Box Jumps
STATION 4
Max Cal Bike
Top of every minute- 5 Burpees
Run 800 meters, then:
BARBELL TECH WARM-UP*
3 Rounds
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Elbow Punches
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Push Press
5 Rounds for time of:
15 KB Swings
15 Air Squats
(Score is Reps)
8 minute time limit, scale weight and reps accordingly. Make it BURN!
If this is not enough, do 100 burpees immediately after finishing and wait for the Thursday Massacre.
53lbs/35lbs
2 ROUNDS
100m Run
10 DB Deadlifts
10 DB Hammer Curls
10 DB Strict Press
Into…
2 ROUNDS
100m Run
10 DB Hang Power Cleans
10 DB Push Press
5×2
Hang Power Clean
-12:00 Hard Cap-
(Score is Weight)
5 ROUNDS FOR TIME
200m Run
15 Hang Power Clean (95/65)|(65/45)
9 Shoulder 2 Overhead
(Score is Time)
1 Round (2:00 CAP)
5 Bootstrappers
10 Glute Bridge Ups (:02 Pause at top)
:15/:15 Front Rack Hold
2 Rounds (3:00 CAP)
:30 Row
10 RKBS
:15/:15 Front Rack Hold
:30 Shoulder Taps
AMRAP x 16 MINUTES
20 Russian KB Swing
20/15 Cal. Row
50m Double KB Front Rack Carry
1:00 Plank Hold
(Score is Rounds + Reps)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
14 Up-Downs
STATION 2
EMOM
20 Jumping Squats
STATION 3
EMOM
20 Sit-Ups
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
ON A 12:00 RUNNING CLOCK…
2 ROUNDS
1:00 Bike
10 Tempo Push-ups (31×1)
10/10 Single Arm Tempo DB Floor Press (3331)
10/10 Single Arm DB Arnold Press
2 ROUNDS
:30 HS Hold
:30 Inch Worms
:30 Burpees
1:00 Bike
*Warm should be performed with a light-moderate DB…
AMRAP x 20 MINUTES
15/12 Cal Bike
15 DB Bench Press (50/35)|(35/20)*
3 Wall Walks
*For the DB Bench, athletes can use flat bench or rest upper back on medball.
(Score is Rounds + Reps)
5 SETS
12 Barbell Bent Over Row (1111)
Max Perfect Push-Ups (1111)
-Rest as Needed b/t Sets-
(Score is Reps for Each Set)
3 ROUNDS (:20 ON/ :10 OFF)
MVMNT 1 – Cal Bike
MVMNT 2 – Air Squats
-Into-
3 ROUNDS (:20 ON/ :10 OFF)
MVMNT 1 – Cal Bike
MVMNT 2 – Push-ups
5-5-5-5
Tempo Bench Press (2121)
(Score is Weight)
“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Cal Bike
TABATA 2 – DB Goblet Squat (Athlete Choice)
TABATA 3 – Hand Release Push-ups
-Rest 1:00 b/t Each Full Tabata-
(Score is Lowest Number Each Round)
ON A 12:00 RUNNING CLOCK…
2 ROUNDS
Run 200 meters
10 Tempo Push-ups (31×1)
10/10 Single Arm DB Press
2 ROUNDS
:30 HS Hold
:30 Inch Worms
:30 Burpees
Run 200 meters
*Warm should be performed with a light-moderate DB…
AMRAP x 20 MINUTES
15/12 Cal Row
15 Strict Push Ups
3 Strict handstand push ups or 10 DB strict press
1 Rope Climb
(Score is Rounds + Reps)
https://open.spotify.com/track/60rIdEPDrzyLiLC0icp3xz
Play song Flower (on spotify on repeat, just in case someone longs more than one song)
Partner or coach judge
Straight arms plank (bring sally up)
Elbow plank (bring sally down)
Longer with out drop plank position win the challenge
Everyone can do it!
Enjoy and good luck!
Score is seconds (reps) total full song 3min 26 sec = 206 seconds (reps)
1 ROUND (2:00 CAP)
:30 Single Arm DB Front Rack Carry/Arm
10 Up-Downs
10 Air Squats
:30 Tuck Hold
-:30 Rest-
1 ROUND (2:00 CAP)
:30 Single Arm DB Overhead Carry/Arm
10 Burpees
5/5 Single Arm DB Front Rack Squats w/:03 pause in the bottom of the squat
:30 Tuck Hold
-:30 Rest-
1 ROUND (2:00 CAP)
10/10 Single Arm DB Thrusters/Arm
10 Burpees Over the DB
:30 Tuck Hold
AMRAP x 5 MINUTES
10 Right Arm DB Thrusters
8 Burpees Over DB
10 Left Arm DB Thrusters
-2:00 Rest-
AMRAP x 4 MINUTES
8 Right Arm Thrusters
6 Burpees Over DB
8 Left Arm DB Thrusters
-2:00 Rest-
AMRAP x 3 MINUTES
6 Right Arm DB Thrusters
4 Burpees Over DB
6 Left Arm DB Thrusters
(Score is Rounds + Reps For Each AMRAP)
2 ROUNDS (10 MIN CAP)
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
10 Good Mornings
5 Tempo Squat, empty bar or PVC (3331)
Warm Up:
50%x4, 60%x4, 70%x4
Wave 1: 80%x3, 85%x2, 90%x1
Wave 2: 80%x3, 85%x2, 90%x1
4 ROUNDS FOR TIME
5 Strict Chest to Bar Pull-ups
15 Deadlift (135/83)
400m Run/500m Row
Rest 1 minute
Deadlifts are for form, not speed. Go fast, but keep your back flat. use a KB as needed. If you’re going to push hard, push the run, not the lifts.
FOR RECOVERY
2:00 Roll Quads
2:00 Roll Hamstrings
1:00 Cobra Stretch
1:00 Child’s Pose
(No Measure)