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1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
15 Push-Ups
STATION 2
AMRAP
20 Mountain Climbers
20 Russian Twists
STATION 3
EMOM
15 DB Strict Press
STATION 4
AMRAP
10 Box Jumps
12 DBL DB Russian Swings
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ALTERNATING TABATA (:20 ON/ :10 OFF)
8 ROUNDS TOTAL…
1: Air Squat (1111)
2: Single Unders*
*Change up this movement every round: Single Unders, Backwards Jump Rope, Single Unders Right Leg, Single Unders Left Leg, etc
5-5-5-5
Tempo Front Squat (3211)
(Score is Weight)
EMOM x 12 MINUTES
MIN 1 – 60 Double Unders
MIN 2 – 12 Front Squats (135/95)|(95/65)
MIN 3 – :40 Barbell Front Rack Hold
(No Measure)
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400m Run
30 sec hang from bar
-Into-
3 ROUNDS
15 Glutes bridges (1 sec hold)
5 push ups
10 squat therapy
3/2 strict pull ups or 7 ring rows
5 back squat (2 sec hold)
5-10 pounds heavier than last week.
AMRAP x 10 MINUTES
5/3 strict pull ups
Run 200 meters
(Score is Rounds + Reps)
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders
(No Measure)
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1 ROUND
10 Scap Push-Ups
5 Push-Up to Pike
10 Air Squats
5 Cal Row
into…
1 ROUND
10 Alt DB Renegade Rows
10 MedBall Front Squats
5 Cal Row
AMRAP x 12 MINUTES
12/10 Cal. Bike
12 Alt. DB Renegade Rows
12/10 Cal. Row
12 Wall Balls
(Score is Rounds + Reps)
2-3 SETS
:30 Calf Raises (on an elevated surface)
:30 Rest
:30 Alt. Deadbugs
-1:00 Rest b/t Sets-
(No Measure)
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3 Rounds:
20 Jumping Jacks
12 Alt Plank Shoulder Taps
12 PVC Thrusters
6 Scap Pull Ups
4 Rounds for quality:
5-10 Strict Pull Ups
:20 support hold on rings [Rx+ muscle up into support]
14 Low Ring Push Ups
14 Hollow Rocks
2 Rounds for Time:
70 Wall Balls
70 Butterfly Sit Ups
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3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
Bike @ Moderate Pace
STATION 2
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
STATION 3
Row @ Moderate Pace
STATION 4
:30 Max Cal Row
:30 Recovery
:30 Max Cal Row
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EVERY 3:00 FOR 4 SETS
200m Run
Max Distance HS Walk in Remaining Time
(Score is Lowest Distance)
EVERY 3:00 FOR 4 SETS
Row 200m
Max Strict HSPU in Remaining Time
(Score is Lowest Rep Count)
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row or 1500m Bike
2 ROUNDS
5 Bootstrappers
5 PVC Good Mornings
5 Inch Worms + Push-Up
2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
8 Tuck Ups
2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift
(Score is Load)
FOR TIME
30-20-10*
Deadlift (245/165)|(165/110)
Toes to Bar
*50 Double Unders after each full set
(Score is Time)
ON A 20:00 RUNNING CLOCK…
Establish 10RM TNG Power Clean
&
Establish 20RM Back Squat*
*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.
(Score is Load)
ON A 20:00 RUNNING CLOCK…
Establish 10RM TNG Power Clean
&
Establish 20RM Back Squat*
*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.
(Score is Load)
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AMRAP x 5 MINUTES
30 Mountain Climbers
5/5 DB Deadlifts
5/5 SA DB Bent Over Row
5/5 SA DB Hang Power Clean
4×3
Hang Power Clean
-12:00 Hard Cap-
(Score is Weight)
EVERY 3:00 FOR 5 ROUNDS
18/14 Cal Bike
12 Hang Power Cleans (135/95)|(95|65)
(Score is Each Round for Time)
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FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row
2 ROUNDS
5 Air Deadlifts
5 Air Good Mornings
5 Inch Worms + Push-Up
2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up
ON A 15:00 RUNNING CLOCK…
Deadlift up to 5-10 pounds heavier than last week, then do 5 sets at that weight.
FOR TIME
30-20-10*
Calorie Row
Toes to Bar
*50 Double Unders after each full set
(Score is Time)
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EVERY 1:30 FOR 2 SETS
50m Run
6 DB Suitcase Deadlifts
8 Scap Push-Ups
Tuck/Hollow Hold for the remainder of time!
– 1:00 Rest-
EVERY 1:30 FOR 2 SETS
50m Run
6 DB Hang Muscle Cleans
8 Knee Push-Ups
Tuck/Hollow Hold for the remainder of time
EVERY 3:00 FOR 4 SETS
200m Run
20 Hang Power Cleans
20 Push-Ups
(Score is Each Set For Time)
2-3 SETS
10 DB Hammer Curls
10 DB Pull-Overs
(No Measure)