3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Row 30 Cals
Rest Remainder…
STATION 2
80 Double Unders
Rest Remainder…
STATION 3
15 DB Devils Press
Rest Remainder…
STATION 4
1:00 Max Hollow Rocks
1:00 Max Russian Twist
1 ROUND…
10 Groiners
10 Bootstraps
10 Thoracic Rotations/Side
-into-
AMRAP x 6 MINUTES
10 PVC Pass Thrus
10 Box Step Ups
10 BB Goodmornings
10 Up Downs
3 SETS FOR QUALITY*
5-7 Down + Finish
5-7 Elbows High + Outside
5-7 Muscle Snatch
5-7 Snatch Drops
5-7 Hang Snatch
*With PVC or Empty Barbell
-Rest as Needed b/t Sets-
(No Measure)
FOR TIME
18-12-6
Up-Down + Box Jump Over (24/20)
Hang Power Snatch (115/75)|(75/55)
-Rest 2:00-
6-12-18
Up-Down + Box Jump Over (24/20)
Hang Power Snatch (115/75)|(75/55)
(Score is Time)
AMRAP x 5 MINUTES
10 Step Ups
8 DBL DB Deadlifts
6 Squats*
4 Strict Presses
EMOM x 9 MINUTES
MIN 1 – 12 Alt. DB Box Step-ups (35/25)
MIN 2 – 12 Seated DB Arnold Press
MIN 3 – :45 Plank
(Score is Weight)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
With a light bumper plate…
AMRAP x 5 MIN
10 Plate Deadlifts
10 Plate Push Press
10 Air Squats
10 Bicycle Kicks
4 SETS
1:00 MAX Plate Ground to Overhead
-Rest :30-
1:00 MAX Plate Squats
-Rest :30-
1:00 MAX Sit-Ups
-Rest :30-
(Score is Each Round for Reps)
2-3 SETS
5 Push-Up Negatives @31X1
10/10 Clamshells
(No Measure)
ROWling: 10-100s
-Partners take turns trying to get the rower to stop EXACTLY on 100m.
-Every meter above or below 100m is a point.
-Lowest points wins.
-If on your last frame you get a 0 then you can go again for an option to replace your worst frame.
10 Rounds:
5 Wall Balls (20/14)
3 Burpees [Rx+ HSPU]
1 Squat Clean (85%)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
12 DB Front Squats
:30 Hard Sprint on Bike
STATION 2
AMRAP
12 DB Power Clean
:30 Front Rack Hold
STATION 3
AMRAP
12 DB Bench Press
:30 Max Lunges
FOR TIME
18-12-6
Up-Down + Box Jump Over (24/20)
Hang Power Clean (135/95)
-Rest 2:00-
6-12-18
Up-Down + Box Jump Over (24/20)
Hang Power Clean (135/95)
(Score is Time)
400m Run/Bike/Row
Then Partner Warm-up w/ Wall Ball
(Partners stand facing each other with space between to throw the ball)
2 ROUNDS…
10 Partner Plank Ball Rolls
10 Partner Wall Balls
10 Synchro Mirror Burpees*
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
Partner 1 Completes…
100m Run
12 Wall Balls (20/14)|(14/10)
6 Burpees
While Partner 2…
Rests
P1 completes a full round while P2 rests then switch.
(Score is Rounds + Reps)
NOT FOR TIME
100 Alt. Partner Plank “Hi-Fives”*
*Set-up so that both arms reach and connect at extension for the hi-five.
(No Measure)
FOR RECOVERY
20:00 of Mobility / Flexibility*
10:00 Upper Body
10:00 Lower Body
(No Measure)
400m Run/Bike/Row
Then Partner Warm-up w/ Wall Ball
(Partners stand facing each other with space between to throw the ball)
2 ROUNDS…
10 Partner Plank Ball Rolls
10 Partner Wall Balls
10 Synchro Mirror Burpees*
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
Partner 1 Completes…
100m Run
12 Wall Balls (20/14)|(14/10)
6 Burpees
While Partner 2…
Rests
P1 completes a full round while P2 rests then switch.
(Score is Rounds + Reps)
NOT FOR TIME
100 Alt. Partner Plank “Hi-Fives”*
*Set-up so that both arms reach and connect at extension for the hi-five.
(No Measure)
1 ROUND…
1:00 Bike
10 Samson Lunges (Focus on opening hip flexors)
10 Alt. Scorpion Stretches (Focus on chest/shoulder opening)
-quick rest-
1 ROUND…
1:00 Bike
10 Box Step Overs
10 DB Bent Over Rows
-quick rest-
1 ROUND…
1:00 Bike
10 DBL DB Deadlifts
10 DB Strict Presses
3 SETS
10 Tempo Push-ups (22X1)
12 Chin-ups
(No Measure)
IN TEAMS OF 2…
AMRAP x 14 MINUTES
50 Wall Balls (20/14)
50 DBL DB Snatch (35/20)
50 Box Jump Overs (24/20)
*P1 works while P2 rests. Workout must be completed in order. Split reps any way.
(Score is Rounds + Reps)