1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
Run 200m in remaining time…
Max Up-Down to plate
STATION 2
Bike 600m in remaining time…
Max Jumping Squats
STATION 3
Row 300m in remaining time…
Max KBS
STATION 4
30 Burpees in remaining time…
Max Box Jumps
AMRAP x 15 MINUTES
3 Up-Down + Ring Muscle-Ups
25 Hang Power Snatch (95/65)
75 Double Under
(Score is Rounds + Reps)
GENERAL WARM UP
2 Min Bike (Increase pace every 30s)
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats
PRE WORKOUT PREP
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers
1-1-1-1-1
Back Squat*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
3 ROUNDS FOR TIME
400m Run
15 Front Squat (135/95)|(95/65)
-12:00 Hard Cap-
(Score is Time)
FOR RECOVERY
3:00 Recovery Pace Bike
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
ON A 6:00 RUNNING CLOCK…
Accumulate as much time as possible in the Push-Up Plank
-Rest as Needed-
ON A 6:00 RUNNING CLOCK…
Accumulate as much time as possible in the Wall Sit
*Have fun with this strength session. If you want, try these positions loaded with a vest or plates on the back / lap.
(No Measure)
1 ROUND
10 Up-Downs
20 Lateral Hops Over Bar
10 Alt. Box Step-ups (20)
1 ROUND
10 Up-Downs Over Bar
10 Alt. Box Step-ups (24)
1 ROUND
5 Bar Facing Burpees
10 Box Jumps (24/20)
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Deadlift
(Score is Weight)
6 ROUNDS FOR TIME
3 Deadlifts (255/175)|(185/125)
6 Bar Facing Burpees
9 Box Jumps (24/20)
-10:00 Hard Cap-
(Score is Time)
GENERAL WARM UP
400m easy Run
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Elbow Punches
5 BB Kang Squats
PRE WORKOUT PREP
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers
Build up to 5 pounds heavier than last Friday and complete 5 sets at that weight. Full recovery between sets.
3 ROUNDS FOR TIME
400m Run
15 Push Press (115/83)|(75/53)
-12:00 Hard Cap-
(Score is Time)
This is a BENCHMARK – GO!!!
FOR RECOVERY
300 meter Recovery walk
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
A1A -2 laps around the park. Start outside the front door, finish line is returning back to the front door after your second lap is completely.
305 – Is two 800m runs. Start at the white line, finish through the white line.
1 ROUND (3:30 MIN CAP)
5/5 SA Strict Press w/:02 pause overhead
5/5 SA Upright High Pulls
5 Cal. Row
5 Up-Downs
1 ROUND (3:30 MIN CAP)
5/5 SA Strict Press*
10 KB Sumo Deadlift High Pulls
5 Cal. Row
5 Burpees
*Hold both KBs in the Front Rack position. Perform 5 Strict Presses on the right arm, then 5 presses on the left arm while keeping the other KB positioned in the Front Rack
AMRAP x 6 MINUTES
6/6 KB Strict Press*
6 KB Sumo Deadlift High Pulls
-Rest 2:00-
AMRAP x 6 MINUTES
8/6 Cal. Row
6 Burpees
*Hold two DBs or KBs in front rack position and press one overhead for 6 repetitions, then switch arms. The arm that is not pressing overhead will be holding the front rack position with a KB or DB
(Score is Rounds + Reps)
2-3 SETS
10 Hollow Rocks
10 Superman Rocks
5/5 Single Leg Romanian DL
(No Measure)
Minute 1: 1 ttb
Minute 2: 2 ttb
Minute 3: 3 ttb
Continue until you can’t finish in the minute. 15 minute CAP.
Sets don’t have to be unbroken.
15 Minute EMOM:
1: 10 DU + Max Push Ups
2: 10 DU + Max V-Ups
3: 10 DU + Max Burpees
Repeat 5 times through. Score is your worst minute of any of the movements. So if the lowest score you ever get is 3 burpees, your score is 3.
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:45 Russian Twists
:45 Tuck Hold
STATION 2
Max Cal Bike
STATION 3
:45 Up-Downs
:45 Plank Hold
STATION 4
Max Cal Bike
ON A 15:00 RUNNING CLOCK…
Perform mobility, flexibility or long warm-up for the upper back / shoulders. Use this time to work on your body and improve ROM or get body primed for the shoulder heavy workouts.
(No Measure)
ON A 10:00 RUNNING CLOCK…
4:00 Bike/Row
-THEN-
AMRAP WITH REMAINING TIME LEFT
10 Bootstraps
10 KB DL
10 Alt Step Ups
10 Up-Downs
10 Scap Pull-Ups
DEATH BY (7:00 Cap)….
6 Russian KB Swings (70/53)|(53/35)
Reps increase by 6 every minute. 6-12-18…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
5 Up-Down Box Jump Over (20)
Reps increase by 5 every minute. 5-10-15…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
4 Kipping Pull-Ups (C2B Optional)
Reps increase by 4 every minute. 4-8-12…and so on
*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.
(No Measure)
FOR TIME
400m Walking Lunge
(Score is Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
ON A 12:00 RUNNING CLOCK…
Build to a 5RM Strict Press
(Score is Weight)
AMRAP x 15 MINUTES
500m Row
40 Toes 2 Bar
30 Ring Row
20 Push-ups
10 Push Press (135/95)|(95/65)
(Score is Rounds + Reps)
ON A 10:00 RUNNING CLOCK…
4:00 Bike/Row/Ski/Run (mix it up, your choice)
-THEN-
AMRAP WITH REMAINING TIME LEFT
10 Ring Rows or 5 strict pull ups
10 KB DL
10 Alt Step Ups
10 Nurpees (no push up burpee)
DEATH BY (7:00 Cap)….
5 Russian KB Swings (70/53)|(53/35)
-Reps increase by 5 every minute. 5-10-15…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
4 Burpee Box Overs (20)
-Reps increase by 4 every minute. 4-8-12…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
2 or 3 Strict Pull-Ups (C2B Optional)
-Reps increase by 2 or 3 every minute. 3-6-9-12 or 2-4-6-8…and so on
*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.
Count total completed rounds
FOR TIME
“The Booty Builder”
1000 foot Walking Lunge (use a 50 foot course, go out and back 10 times)
(Score is Time)