3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Max Wall Balls
:30 Plank Hold
STATION 2
1:00 Max Sit-ups
:30 Tuck Hold
STATION 3
1:00 Max KB Swing
:30 Squat Hold
STATION 4
1:00 Up-Downs
:30 Plank Hold
FOR TIME
40-30-20-10*
Single DB Box Step Up (50/35)
*50′ HS Walk After Each Set
(Score is Time)
1 ROUND
1:00 Easy Bike
20 Alt. Groiners
20 KB Deadlifts
into…
2 ROUNDS
1:00 Moderate Bike
16 Alt. Lunge Steps (Bodyweight)
12 RKB Swings
into…
3 ROUNDS
:30 Hard Bike
8 Goblet Lunges
6 American KB Swings
4 SETS
2:00 Max Cal Bike
1:00 KB Swing (53/35)|(35/26)
1:00 KB Goblet Lunges
-1:00 Rest b/t Sets-
(Score is Reps)
“TABATA”
TABATA 1 – Hollow Hold
-Rest 1:00-
TABATA 2 – Deadbugs
*Complete all 8 Rounds of T1 then transition to T2.
(No Measure)
EMOM x 10 MINUTES
MIN 1 – 3 Burpee Muscle-Ups
MIN 2 – 5 Power Snatch (155/105)
(No Measure)
3 ROUNDS
100m Run
10 Lunge + Twists
8 Goblet Squats
6 Up-Downs
5-5-5-5
Tempo Back Squat (32X1)
(Score is Weight)
AMRAP x 10 MINUTES
10 Back Squats (95/65)|(65/45)
10 Burpees Over Bar
(Score is Rounds + Reps)
Run 200 meters
20 Alt. Groiners
20 KB Deadlifts
into…
Run 200 meters
16 Alt. Lunge Steps (Bodyweight)
12 Russian KB Swings
into…
Run 200 meters
8 Goblet Lunges
8 American KB Swings
4 SETS
Run 200 meters
20 KB Swing (53/35)|(35/26)
20 KB Goblet Lunges
Run 200 meters
-1:00 Rest b/t Sets-
Note total time
RX+ finish each round with 5/3 bar muscle ups
“TABATA”
TABATA 1 – Hollow Hold
-Rest 1:00-
TABATA 2 – Deadbugs
*Complete all 8 Rounds of T1 then transition to T2.
(No Measure)
2 ROUNDS (2:30 CAP)
5/5 Single Arm KB Strict Press w/:02 pause overhead
5/5 Single Arm KB High Pulls
10 Alt. Step-Ups
:30 Bike
Into ….
2 ROUNDS (2:30 CAP)
50m Double KB Overhead Carry
10 Hollow Rocks
1:00 Bike
EMOM x 15 MINUTES
MIN 1 – 15 KB or DB Push Press
MIN 2 – 15/12 Cal. Bike
MIN 3 – 15 Box Jumps
(Score is Weight)
Row 500 Meters
10 arm circles FWD. 10 BACK
10 Strict Pull Ups or ring rows
10 Russian KB Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar
20 Butterfly Sit Ups
20 Push Ups
MOVE WITH INTEGRITY
2020 MUSICK!
https://open.spotify.com/playlist/7HlXNs9y1tJUDDPc3EC23T
Two minutes max Strict Push Ups.
Rules:
– body must move as a unit (no squirming, worming or low hips)
-start in a push up plank, touch chest to ground, return to the top of a plank
-reps start from and finish at the top of a plank. no starting reps from the bottom.
-take as many breaks as you need
-Once two minutes expires, you are done.
-modify with bench, box, etc
-RX is ALL good reps, counted by a judge or video taped and posted to the FB athlete forum
Alternating EMOM 15
Min 1: 12 Sumo Deadlifts, 1121 tempo
Min 2: 2 less than max reps strict pull up
Min 3: Complete rest – catch up with your neighbor
With a partner:
12 Minutes Continuous Clock:
Alternating EMOM:
Partner A: Max Calorie Row
Partner B: Max Burpees
Switch off every minute.
2 Scores: total calories
and total burpees.
Obviously you’ll need to communicate with your partner on how many burpees you’re getting each round.
Row 500 Meters
10 arm circles FWD. 10 BACK
10 Strict Pull Ups or ring rows
10 Russian KB Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar
20 Butterfly Sit Ups
20 Push Ups
MOVE WITH INTEGRITY
2020 MUSICK!
https://open.spotify.com/playlist/7HlXNs9y1tJUDDPc3EC23T
Two minutes max Strict Push Ups.
Rules:
– body must move as a unit (no squirming, worming or low hips)
-start in a push up plank, touch chest to ground, return to the top of a plank
-reps start from and finish at the top of a plank. no starting reps from the bottom.
-take as many breaks as you need
-Once two minutes expires, you are done.
-modify with bench, box, etc
-RX is ALL good reps, counted by a judge or video taped and posted to the FB athlete forum
Alternating EMOM 15
Min 1: 12 Sumo Deadlifts, 1121 tempo
Min 2: 2 less than max reps strict pull up
Min 3: Complete rest – catch up with your neighbor
4 SETS
:30 Max Meter Row
:30 Rest
-Rest 2:00-
4 SETS
:30 Max Meter Row
:30 Rest
*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.
Welcome Back! GET SOME.
Spend at least 5 minutes in a coach led stretch immediately after the final row (feel free to spend the first minute just laying there.)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Push-ups
15 Air Squats
STATION 2
AMRAP
10 Ring Rows
20 Mountain Climbers
STATION 3
AMRAP
10 Plate Ground 2 OH
30 Russian Twists
STATION 4
AMRAP
10 Plate OH Lunges
40 Single Unders
3 SETS
15 Cal Row
-Rest 1:00-
30 Cal Row
-Rest 2:00-
45 Cal Row
-Rest 3:00-
*No additional rest b/t Sets
(Score is Each Round for Time)
2 ROUNDS
:45 Row
10 Alt. Groiners
10 Glute Bridges
:30 Shoulder Taps
THEN…
2 ROUNDS
5 Inchworms + Push-up
10 Slamball Deadlifts
10 Barbell Goodmornings
:30 HS Hold/Nose to Wall Hold
3-3-3
Tempo Deadlift (30×1)*
*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.
(Score is Weight)
FOR TIME
8-6-4-2-4-6-8
Deadlift (275/185)|(185/135)*
*After Every Set Complete…
8 Handstand Push-ups (Strict Optional)
16 Slam Balls (30/20)|(20/10)
(Score is Time)
Build to 1RM Back Squat
(Score is Weight)
-Rest as Needed-
3 SETS
Max Reps Back Squat @ 75% of 1RM
(Score is Each Round for Reps)
AMRAP x 6 MINUTES
6/4 Cal Bike
8 Ring Rows
10 Jumping Air Squats
EVERY 1:15 x 7 SETS*
1 High Hang Power Clean
+
2 Hang Power Clean
*Keep loading light-moderate.
(Score is Weight)
5 ROUNDS FOR TIME
10/8 Cal Bike
8 Hang Power Clean (95/65)|(75/55)
6 Pull-ups
-8:00 Hard Cap-
(Score is Time)