3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
400m Run…
Rest Remainder
STATION 2
30 DBL DB Snatch…
Rest Remainder
STATION 3
30 Wall Balls…
Rest Remainder
STATION 4
1:00 Hollow Hold
1:00 Glute Bridge Hold
Get into teams of 3!
3 ROUNDS…
P1: Row 200m
P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU + 5 Sit-Ups
P3: Plank Hold
Rotate through until all team members have completed 3 full rounds- change AMRAP movements each round.
IN TEAMS OF 3…
FOR TIME
10k Row*
*Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Hand Release Push-ups + 15 Sit-Ups during their rest period.
Jog Down + Back x 8
3 Rounds:
10 Light KB Deadlifts
10 Ring Rows/[Ring row to MU transition]
5 Push Ups to Downward Dog
5 Hollows w/ 2 second hold
5 Supermans w/ 2 second hold
At 0:00
5 Rounds of:
5 Ring Dips [2 Ring MU]
20 Russian KB Swings (53/35)[70/44]
——————————–
At 10:00
3 Rounds of:
12 Box Jump Overs (24/20)
12 Burpees
3 Rope Climbs
——————————–
At 20:00
For Time
2 Minute Cumulative Plank
100 Mountain Climbers* (count right sides only)
100 Russian Twists (20/14)(Count Right Sides Only)
Russian KB Swings are just to eye level.
Plank – any type, need to accumulate 2 minutes… if you drop, you start counting again when you go back up.
Mountain climbers – knees touch elbows
Russian Twists – med ball touches ground, feet off ground.
9 – 15 – 21
Barbell Bicep Curls
Push Ups
Banded Tricep Extensions
2 ROUNDS
20 Groiners → 15 Bootstrap Stretches
10 DB Deadlift + 10 Alt. DB Front Squats → 5 DB Deadlifts + 10 FR DB Lunges
8 DB Strict Press → 10 DB Push Press
-into-
Tabata (:20 ON/ :10 OFF)
R1& R2: Single Unders
R3 & R4: High Jump Single Unders
R5 & R6: Fast Jump Single Unders
R7 & R8: Double Unders
EVERY 1:15 x 7 SETS*
4 Thrusters
*Start at a moderate weight a build to a moderate-heavy weight.
EVERY 1:30 FOR 6 ROUNDS
8 Thrusters (95/65)
30 Double Unders
Score is your fastest round.
AMRAP x 7 MINUTES*
8/6 Cal Row
8 Plank Shoulder Taps → 8 Renegade Rows
8 Up Downs Over DB → 8 Burpees Over DB
*Progress the movements at the halfway mark!
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal. Bike
MIN 2 – 14 Alt. DB Renegade Rows
MIN 3 – 10 Burpees over DB
Score is weight on the Rows.
1. 4 ROUNDS FOR QUALITY
3:00 Moderate Pace Bike / 2:00 Easy Pace Bike
2. FOR QUALITY
10:00 Stretch & Mobilize as Needed for the Heavy Front Squats
2:00 EZ Warm-up on the Bike (blood flow!)
Into…
3 SETS
10 Alt. Groiners w/ Reach-Up*
5 Plate Bent Over Rows
5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)
5/5 Plate Around the Worlds*
5 Plate Strict Press
*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.
**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.
5-3-1
Front Squat
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
FOR TIME
30 Front Squat (135/95)|(95/65)
30 C2B Pull-Ups
20 Front Squat
20 C2B Pull-Ups
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of 1 Push Jerk + 1 Split Jerk*
*Bar can come from the floor or taken from the rack, athlete’s choice. If need to work on clean, take bar from the floor. If need to work on heavy shoulder to OH, work from the rack.
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Jumping Lunges
10 Russian KB Swing
STATION 2
EMOM
15 Up-Downs
STATION 3
AMRAP
10 Jumping Lunges
10 Russian KB Swing
STATION 4
EMOM
15 Up-Downs
2:00 EZ Warm-up on the Bike (blood flow!)
Into…
3 SETS
10 Alt. Groiners w/ Reach-Up*
5 Plate Bent Over Rows
5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)
5/5 Plate Around the Worlds*
5 Plate Strict Press
*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.
**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.
5-3-1
Front Squat
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
FOR TIME
30 Front Squat (135/95)|(95/65)
30 C2B Pull-Ups
20 Front Squat
20 C2B Pull-Ups
Build to max of the complex.
Focus is Second Pull – Make hip contact and keep pulling (elbows up!)
Perform one push jerk immediately followed by a split jerk
Straight dip & stabilize before recovery.
3 second pause on first rep.
Suggested build –
50%x5
60%-70% x 3
3 ROUNDS
:30 Easy Row → :30 Moderate Row → :30 Hard Row
10 DBL KB Sumo Deadlifts →10 DB KB SDLHP → 10/10 SA RKBS
:30 Deadhang → 10 Scap Pull-ups → 10 Ring Rows
:30 Hollow Hold → 10 Hollow Rocks → 10 Supermans
EMOM x 8 MINUTES
MIN 1 – 5 Kipping Pull-ups or 3 x 2-for-1s*
MIN 2 – 5 DBL KB Cleans
*2-for-1 is 2 Kip Swings + 1 Pull-Up
Score is weight on the cleans.
FOR TIME
20/15 Cal Row
15 Pull-ups
20 DBL KB Cleans (35/26)
15 Pull-ups
20/15 Cal Row
-Rest 2:00-
Repeat!