3 Rounds
–Jog 200 meters
–10 Toy Soldier
–50′ High Knees
–50′ Carioca down 50′ back
Max Effort 5k Run
Post Work:
–Easy walk 400 meters
–Roll/Smash Calves
EMOM 8 min
–Min 1: 10 Spiderman + 5 Z Press
–Min 2: 20 Double Unders + 10 Kneeling Shoulder Tap
12 Minute AMRAP:
Dumbbell Front Rack Walking Lunge, pick load, 50 ft
15 Burpee Over Dumbbells
10 T2B
–Goal: 4+ rounds
Banded Front Rack Stretch :90 sec/side
Couch Stretch 2 min/side
Easy AMRAP 8 min
–Jog 200 meters
–5 Deadlift
–5 Push Press
–5 Front Squat
–5 Hang Power Snatch
–5 OHS
For Time:
50 Deadlift (135/95)
40 Push Jerk
30 Front Squat
20 Power Snatch
10 OHS
Goal: Sub 15 min
Easy Row/Run/Rope 3 min
3 Rounds not for time
–10 lateral raise
–10 45 degree raise
–10 front raise
3 Rounds
–10 BTN Banded Press
–50′ High Knees
–50′ Butt Kickers
–10 Kip Swing
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance Without a Dip
5. Snatch Balance With a Dip
3 rounds for time of:
Run, 400 m
21 Hang Power Snatches, 75/55 lbs
15 Pull-ups
–Goal: Sub 9 min
For time:
50 Hip Bridges
50 AbMat Sit-ups
–Accumulate the reps
+
Roll/Smash Lats :90 sec/side
3 Rounds
–Row 300 meters
–10 Good Morning (empty bar)
–10 Lateral Lunge
–10 Sots Press w/ PVC
–:30 sec of Singles or Double Unders
For time:
30 Dumbbell Deadlifts, pick load
Run, 400 m
— then —
20 Dumbbell Front Squats, pick load
20 Box Jump Overs, 30/24 in
— then —
20 One Arm Dumbbell Snatch (Alternating)s, pick load
100 Double Unders
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Teams of 2
–Partner 1 does couplet 1 then partner 2. Follow this format till both have completed couplet 3.
–Goal: Sub 20 min
Post Work:
–Easy 400m jog
–Couch Stretch 2 min/side
–Roll/Smash Calves
10 Cal Row
3 Rounds:
5 Push Ups
10 Medball Cleans
15 Mountain Climbers
16 Minute Alternating Tabata:
Jumping Lunges
MedBall Cleans
Bicycle Kick
Sit-ups
3 Minute Row
3 Rounds
–:90 sec rope or row
–10 Shoulder Tap from Push Up Position
–10 Reverse Grip Press
–5 Roll Over V-sit
5 rounds for time of:
Handstand Walk, 50 ft
15 Toes-to-bars
Double Dumbbell Overhead Carry, 75/55 lbs, 50 ft
–Roll/Smash Upper Back 2 min
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)
Row 1000 meters w/ feet out of straps
3 Rounds
–10 Toy Solider
–5 Bomber
–10 Single Arm Swing/arm (light)
–20 Double Unders
For time:
150 Kettlebell Swings, 70/53 lbs
Goal: Sub 14 min
Anchored Sit-Ups
–3 x 15 reps
Roll/Smash Upper Back
–2 min
Banded Front Rack Stretch :60 sec/side
Easy EMOM 8 min
–Min 1: 10 Air Squat and 7 Push Up on Knees
–Min 2: Jump Rope: 40 sec
Every 1 min for 20 mins do:
7 Wall Balls, 20/14 lbs
7 Burpees
Score will be consecutive rounds before your first failed round.
–Couch Stretch
–2 min/side
–Pec stretch or lax ball in pec
–:90 sec/side
Easy EMOM 5 min:
10 Air Squat and 7 Push Up on Knees
Every 1 min for 20 mins do:
7 Wall Balls, 20/14 lbs
7 Burpees
Score will be consecutive rounds before your first failed round.
3 Minute Easy Row