Complex
50-60-7-x2
75-80×1
3×1 @ 85% (5% heavier than last week)
Make them better than last week. That doesn’t necessarily mean heavier.
1 ROUND
10 Up-Downs
10 KB Deadlift
8 Knee Push-ups
8 KB Up-Right Row
6 Burpees
6 KB Sumo DL High Pull
FOR TIME
500m Row
-2:30 HARD CAP-
(Score is Time)
-1:00 Rest b/t Efforts-
EMOM x 10 MINUTES
MIN 1 – 6 Push-Ups + 15 Sit-Ups
MIN 2 – 6 Burpees + 20 KB Sumo DL High Pulls
(No Measure)
-1:00 Rest b/t Efforts-
AMRAP x 2:30 MINUTES
Row for Meters
(Score is Number of Meters)
Score Time for the 500m row and note the number of meters in the AMRAP.
PLAY A GAME!
then…
3 ROUNDS
5 Inch Worm + Push-Up
10 KB Sumo DL
:20 Jump Rope*
1st Round: Single Unders
2nd Round: Backwards Single Unders
1000/800 meter Row or Run
100 yard Burpee Broad Jump (6×50′)
1000/800 meter Row or Run
200 Meter Farmers Carry*
1000/800 meter Row or Run
Then:
5-10-15-20-25 Cal Row
10-20-30-40-50 Air Squat*
RX = 35/26 x 2, Air Squats
*RX+ = 53/353 x 2, Wall Ball 14/10
RX++ = 70/53, 20/14 Wall Ball
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Double Unders
:30 Burpees
:30 Double Unders
STATION 2
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
STATION 3
:30 Single DB Front Squats
:30 Squat Hold
:30 Single DB Front Squats
STATION 4
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike