Easy AMRAP 8 min
Row 10 Cal
10 Spiderman
10 Kang Squat
For time:
Row, 1000 m
50 Air Squats
50 Kettlebell Swings, 53/35 lbs
50 Superman
Run, 800 m
Banded Hammie Stretch 2 min/side
Spiderman or Pidgeon Stretch :90 sec/side
3×15 Banded Sit ups
-5 hops Single leg hops (front to back- each leg)
-Pigs on ice skates
-Crab walk (forward and backward)
Side hop
-6 Cossack squat (each side)
-12 Forward/back jumping jacks
-12 Ring out the towel (each side)
-12 Arm circles
-12 Leg swing (each leg)
-12 Pogo jumps
For Time:
3,000 Meter Row
300 Double-Unders
3 Mile Run
Roll out:
Calves :90 per side
Hamstrings :90 per side
Quads:90 per side
Shoulders: 2 Minutes
EMOM 10 min
Odd: Row 10 cal/Rope :45
Even: 5 Kip Swing and 7 Burpees
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance Without a Dip
5. Snatch Balance With a Dip
15 Minutes to find a heavy single
For Time
21 Hang Power Snatch (95/65)
5 Rope Climb
15 Hang Power Snatch (115/95)
3 Rope Climb
9 Hang Power Snatch (135/95)
1 Rope Climb
Goal: Sub 10 min
Accumulate 50 of each
Walk Out and Pike on Rower Seat
3 Rounds
–Row :45 sec
–10 Lunge with Twist (alternating)
–10 PVC Good Morning
–10 Squats
–10 Push Ups
Open Prep
For time:
150 Wall Balls (20/14)
At the top of each min do 5 Bar Facing Burpee
Goal: No less than 10 wall ball/min at any given time
Roll/Smash Upper back 2 min
2 Rounds
— 25′ lateral banded walk left
— 25′ lateral banded walk right
— 25′ forward banded walk
— 25′ backward banded walk
3 Rounds
—10 Single Leg DB Deadlift/leg
— 7 Kip Swing
— 10 Kneeling/Plank Shoulder Tap
3 Rounds
24 CTB Pull Up
12 Deadlift (275/185)
Goal: Sub 8 min
Roll/Smash Lats and Glutes :90 sec/side
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Laying “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)
Easy AMRAP 8 min
— 5 Windmill/arm
— 10 Box Step Up (alternating)
— 30 Singles
15-12-9
Bar Muscle Up
Burpee Box Jump Over (24/20)
Goal: Sub 12 min
EMOM 8 min
— Odd: Row 20/17 Cal
— Even: Rest
Samson Stretch
Spiderman Stretch (elbow down, knee out, toe down)
Runner’s Stretch
*Deep Squat elbows on knees when you switch sides
Repeat 3 Times
1 Round
— Row/Rope :90 sec
— 10 Lateral Lunge
— 10 Spiderman
— Row/Rope :90 sec
— 10 Goblet Squat
— 10 Wall Squat
Turkish Sit Up
— 2 x 10/side
200 meter Front Rack Carry w/ any odd object
3 Rounds:
250m Row
5 Ring Rows
10 Air Squats
24 Calorie Row
21-15-9
Thrusters
Ring Rows
24 Calorie Row
2 Minute Row
Roll out Quads (2 Min/Side)
4 Rounds:
200m Run
15 Band Front Raise
15 Band Pull Apart
15 BTN Band Press
Teams of 3:
EMOM 21 Min
Min 1: 10 DB Push Jerk + 60 meter shuttle run (10 meters down and back x 3)
Min 2: Max Rounds “Cindy” (5 pull up, 10 push up, 15 squat)
Min 3: Rest
Goal: Completion
Roll/Smash Quads and IT Band :90 sec/side
Hollow Hold
3 x :20 sec
3 Rounds
50′ High Knees
50′ Butt Kickers
5 Inchworm w/ push up
:60 sec row/rope
AMRAP 30 minutes
400 meter Run
30/24 Cal Row
30 Wall Ball (20/14)
Goal: Just get it done
Roll/Smash Quads and IT Band :90 sec/side
Hollow Hold
3 x :20 sec