2 ROUNDS
200m Jog
8 Alt. Step-ups
8/8 Ankle Circles
8 Hip Circles
4/4 Side Plank Rotations
– 6:00 Time Cap –
EMOM x 16 MINUTES
MIN 1 – 15 DB Deadlifts
MIN 2 – 200m Run
MIN 3 – 15 Box Jumps
MIN 4 – :45 Side Plank*
*Rounds 1 & 3 – Right Side Plank
Rounds 2 & 4 – Left Side Plank
EMOM x 6 MIN
Odd: :45 Jumping Jacks → :45 Bicycle Sit-ups → :45 Mountain Climbers
Even: :45 Inchworms → :45 BB RDL → :45 BB Good Morning
5-5-5-5-5
Tempo Deadlift (31X1)
3 SETS
15 Deadlifts (155/105)
30 Sit-ups
30 Walking Lunges
-1:30 Rest b/t Sets-
8 Minute EMOM
1: Jog
2: Down Dog -> Up Dog
3: Bird Dogs
4: Dead Bugs
12 Minute of Quality Practice
1: Ring Dips or Muscle Ups
2: Handstand Skills
3: Rope Climbs
Pick 1 or all 3 and spend 12 minutes working on progressions with coach.
E4MOM for 20 Minutes:
400m Row
12 Toes to Bar
10 Deadlifts (185/133)[225/163]
Score is slowest round.
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
5 Push-ups
5 Burpees
STATION 2
AMRAP
5 DB DBL Swing
5 DB Front Squat
STATION 3
AMRAP
10 Alt. Reverse Lunges
:30 Plank
With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round.
EXAMPLE:
Round 1 perform with KB in the Right Hand & DB in Left Hand
Round 2 perform with DB in the Right Hand & KB in Left Hand
AMRAP X 10 MINUTES
:30 Bar Hang
:30 Cross Body Hold
:30 Farmer Carry
:30 Front Rack Squat Hold
AMRAP x 21 MINUTES
40 Walking Lunges
20 Deficit Push-Ups*
40 Sit-ups
20 Box Jumps (30/24)
*2″, 4″ or 6″ Deficit
2:00 Row (Moderate Pace)
Into…
AMRAP x 4 MINUTES
7 Scap Push-ups
7 Ring Rows
7 Plate Good Mornings
:20 Plank Hold
FOR TIME
500m Row
40 Push-Ups
400m Row
30 Push-Ups
300m Row
20 Push-Ups
200m Row
10 Push-Ups
-15:00 Hard Cap-
3 ROUNDS…
200m Run
10 Slam Balls
10 Banded Upright Rows (feet inside band)
3 SETS
10 Slow Ring Rows
20 Kneeling Double Lat Band Pull-Downs
MAX Barbell Upright Rows
-Rest 1:30 b/t Sets-
FOR TIME
50 Slam Balls (20/10)
400m Run
50 Sit-ups
400m Run
50 Slam Balls
400m Run
-15:00 Hard Cap-
3 Rounds (PVC-Bar-Bar)
10 Strict Presses
5 Push Presses
3 Jerks (Split or Push)
5/5 Front Rack Elbow Pumps
8 Alternating Lunges (no weight)
Minutes 0 – 10:00
10 Minute AMRAP
50 Double Unders
10 Burpee Box Jump Overs
Rx+ Minutes 10:00 – 16:00
Establish 1rm Jerk from Rack
If you did RX+, enter weight of jerk here.
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
1:00 Air Squat
then…
2:00 Max Cal Bike
STATION 2
1:00 Sit-ups
then…
2:00 Max Double Unders
STATION 3
1:00 Air Squat
then…
2:00 Max Hollow Rocks
STATION 4
1:00 Sit-ups
then…
2:00 Max Shoulder Press