Cycle through for 7 minutes:
10 Calories any machine
Glute Circuit: (Down dog, lizard each side, down dog, pigeon each side)
5 Glute Bridges
5 Back Squats
11 Minute AMRAP
22 Wall Balls
11 Ring Dips [4 Ring MU]
22 Double Unders
11 Push Ups
3 SETS
5:00 Ski
5:00 Bike
5:00 Row
-5:00 Rest b/t Sets-
*Goal is razor-sharp pacing at a moderate pace. Match your meters every set.
AMRAP x 4 MINUTES
20 Plank Shoulder Taps
10 Plank Jump Ins
10 Jumping Squats
Into…
3 ROUNDS
:30 Row
10 Up down to plate
7 Light Kip → 5 Big Kip → 3 Kipping Pull-up
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups
FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child’s Pose
1. 3×7
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
2. 3×5
Non-Heaving Snatch Balance
3. 3×3
Heaving Snatch Balance
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Air Squats
STATION 2
Max Hollow Rocks
STATION 3
Max Slam Balls
STATION 4
Max Burpees
AMRAP x 4 MINUTES
20 Plank Shoulder Taps
10 Plank Jump Ins
10 Jumping Squats
Into…
3 ROUNDS
:30 Row
10 Up down to plate
7 Light Kip → 5 Big Kip → 3 Kipping Pull-up
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups
FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child’s Pose
AMRAP x 5 MINUTES
6/4 Cal Bike
6 Plate DL
6 Ring Rows
6 Push-up
EMOM x 8 MINUTES
MIN 1 – 10 Strict Pull-ups or Vertical Ring Rows
MIN 2 – 15 DB Floor Press
FOR TIME
50 Plate Ground to OH (45/35)
1000m Row
800m Run
50/40 Cal Bike
50 Plate Ground to OH
-20:00 Cap-
2 ROUNDS
10 Alt. Lunges → 8 Jumping Alt. Lunges
10 Cal. Row → 8 Cal. Row
10 Sit-Ups → 8 Sit-Ups
10 Alt. Step-Ups → 8 Box Jumps w/step down
2 ROUNDS FOR REPS
1:30 MAX Walking Lunges
-:30 Rest-
1:30 MAX Cal. Row
-:30 Rest-
1:30 MAX Sit-Ups
-:30 Rest-
1:30 MAX Box Jumps
-:30 Rest-
Increase intensity (pace) with each AMRAP!
AMRAP 4:00
:30 Plank
8/8 Split Squats
20 Single Unders
Into…
AMRAP 3:00
20 Alt Plank Shoulder Taps
16 Alt Box Step Ups
15 DU (30 Singles)
Into…
AMRAP 2:00
5 Up-Downs
10 Alt Step Ups w/ KB in Goblet
20 DU (40 Singles)
EMOM x 18 MINUTES
MIN 1 – :50 Max Double Unders
MIN 2 – :50 Single KB Step-Up (70/53)|(53/35)/(24/20)*
MIN 3 – :50 Ring FLR
*KB can be held any way.
FLR is a Front leaning Raise, or a plank. This can be done on the rings, on paralettes or the floor.
Score is combined total of Dubs and Step-Ups
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Cal Row
STATION 2
Max Burpees Over Rower
STATION 3
Max Plank
STATION 4
Max DB Man Makers
AMRAP x 5
5 Push Up to Down Dog
5 DB Strict Press
5 DB Front Squats
5 DB Bent Over Row
15 Single Unders → Double Unders
AMRAP x 15 MINUTES
4 DB Thrusters
8 Ring Rows
12 V-Ups
16 Double-Unders