AMRAP X 5 MINUTES
200m Run
:20 Plate Hops
10 Glute Bridges
5 DB Deadlifts (Light-Moderate)
EVERY 2:30 FOR 6 SETS
10 DB Deadlifts
30 Double-Unders
200m Run
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Air Squat
STATION 2
Max Squat Hold
STATION 3
Max Push-Up
STATION 4
Max Plank Hold
5/5, 4/4, 3/3, 2/2, 1/1
Jog Down and Back
Burpees
Then:
:30 Pigeon/Side
10 Wall Slides
10 Air Squats w/ 2 second pause
Skill EMOM 12
1: Double Unders
2: Muscle Up/Ring Dip Practice
3: Rest
Goal is to work on skills but not have any lasting fatigue. Work about 30 seconds on each minute doing drills.
AMRAP 16
400m Row
15 Burpee Plate G2O
30 Plate Hops
400m Row
15 Toes to Bar
30 Sit Ups
400m Row
15 Dips
30 Push Ups
AMRAP x 8 MINUTES
50ft Bear Crawl
50ft Walking Lunge
50ft Kareoka (side step + foot switch)
50ft Broad Jump
250m Row or 1:00 Bike
EVERY :45 FOR 6 SETS
3 Push Press*
*Increase weight every round. Work up to and past your workout weights.
4 ROUNDS FOR TIME
10 Push Press (75/55)|(45/35)
10 Up-Downs
-2:00 Rest-
3 ROUNDS FOR TIME
10 Push Press (95/65)|(65/45)
10 Burpees
-2:00 Rest-
2 ROUNDS FOR TIME
10 Push Press (115/85)|(75/55)
10 Bar Facing Burpees
EMOM X 6 MINUTES
MIN 1 – :30 Russian KBS → :30 American KBS
MIN 2 – :45 Moderate Pace Bike → :45 Fast Pace Bike
MIN 3 – :30 Tempo Air Squats (3331)* → :30 Tempo Goblet Squats (3331)
*:03 descent, :03 pause in the bottom and :03 ascent!
EMOM x 15 MINUTES
MIN 1 – 15 Kettlebell Swing
MIN 2 – 12/10 Cal. Bike
MIN 3 – 9 KB Goblet Squats
2-3 SETS
10 Skull Crushers
20 Alt. V-Ups
10 Bicep Curls
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Max DB Thruster
1:00 Max Sit-ups
1:00 Walking Lunge
STATION 2
2:00 Max Plank
1:00 Rest
STATION 3
2:00 Recovery Pedal on Bike
1:00 Rest
3:00 Row
Into…
3 ROUNDS
5/5 KB Single Leg RDLs
5 Russian KB Swings
5/5 Single Arm KB Push Press
5 Med Ball GTO
5/5 Alt. Lunges
E2MOM x 12 MINUTES
MIN 1 & 2 – 3/3 Turkish Get-Up*
MIN 3 & 4 – Muscle-Up Practice/Attempts or Double Under Practice/Attempts
*Light & Controlled, Both Up and Back Down to the Ground.
**Skill is designed to focus on MU but athletes can also work on their DU in this period.
AMRAP x 20 MINUTES
400m Run
30 Air Squats
30 Sit-Ups
400m Run
30 KB Swing (53/35)|(35/26)
30 Plate Hops
400m Run
30 Wall Ball (20/14)|(14/10)
30 Lunges
FOR TIME (6:00 CAP)
50 Single Unders
20 Box Step-overs
50 Single Unders
10/10 Single Leg DB Deadlift
50 Single Unders
20 DBL Hammer Curls
EVERY :45 FOR 6 SETS
3 Deadlifts*
*Increase weight every other round. Keep weight moderate-heavy.
AMRAP x 14 MINUTES
10 Deadlifts(185/135)
15 Box Jumps (24/20)
15 Deadlifts
15 Box Jumps
20 Deadlifts
15 Box Jumps
…and so on by 5 reps on Deadlifts. Box Jumps stay at 15 throughout.
1 ROUND
1:00 Row @24 strokes/minute
10 Bodyweight Romanian Deadlifts*
:30 DBL KB Front Rack Hold
1 ROUND
1:00 Row @28 strokes/minute
10 DBL KB RDLs**
:30 DBL KB Front Rack Carry
4 ROUNDS FOR TIME
500m Row
15 DBL KB RDL
50m DBL KB Front Rack Carry
-18:00 Hard Cap-