2 Rounds
10 Banded Press
25′ Duck Walk
10 Goblet Squat
25′ Toy Soldier
Skill Transfer Snatch x 2
10 Rounds
AMRAP 1 min
7 Strict HSPU
max rep Squat Clean (135/95) with remaining time
Notes: Rest 1 min between rounds
Roll/Smash Quads
2 min/side
Roll/Smash Upper Back
2 min
3 Rounds
10 Kang Squat
10 Lateral Lunge
10 Cal Row
Hip Bridge
3 x 15
Notes: Add weight if needed
Banded Plank
3 x :45 sec
Pigeon Stretch
2 min/side
Easy Rope or Row 3 min
3 Rounds
3 Low Ring Transition
5 Jumping Ring Dip
5 Muscle Snatch
30 Double Under
5 Rounds
50 Double Unders
5 Power Snatch (155/105)
5 Ring Muscle up
5 Box Jump (30″)
Goal: Sub 15 min
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
3 Way Hip Stretch x 3/side
3 Rounds
10 Jumping Pull Up
50′ Waiters Walk (right)
50′ Waiters Walk (left)
10 Lateral Lunge
For Time:
100 Wall Ball (20/14)
10 Rope Climb
Goal: Sub 12 min
Couch Stretch
2 min/side
Roll/Smash Lats
:90 sec/side
Easy AMRAP 7 min
50 Plyo Skier
10 Good Morning
10 Reverse Grip Press
5 Clean Pull
5 Muscle Clean
5 Pike Compression
10-9-8…1
Clean and Jerk (135/95)
Burpee Box Jump (24/20)
Goal: Sub 15 min
Roll/Smash Calves and IT Bands
2 min each
Every 4 minutes on the minute for 3 rounds
Speed Walk 200 meters (should be under 1:00 – 1:20)
Active rest: Complete as many of these as possible while you are waiting between sets:
10 Tuck jumps
10 Medicine ball push-up
5 hops Single leg hops (side to side – each leg)
10 Forward/back jumping jacks
10 Arms (over and back)
10 High knees with toe touch (medball)(each side)
10 Arm circles
10 Jumping jacks
10 Squats
10 Back stroke (each arm)
“Move It or Lose It”
18 Minute AMRAP
In teams of 4 complete as many reps as possible in 18 minutes of:
Med Ball Cleans
Box Jumps
Burpees
3 people working at once (one per movement), one person resting. Switch as needed.
THE WALK AROUND X2
Free Roll
Easy Row or Jog 3 min
Burgener Clean x 3
“Chipper”
Run 1 mile
15 Ring Muscle Up
15 Kneeling Jump Up
15 DB Floor Press (50/35)
Row 1k
30 Thruster (45/35)
30 T2B
30 Box Jump (24/20)
300 Double Under
50 Walking Lunge
50 Push Up
50 Sit Up
Goal: Sub 45 min
Roll/Smash Claves and Hammies
2 min/side
2 Rounds
10 Shoulder Tap
5 Kip Swing
20 Shoulder Protraction
10 Banded Shoulder Press
Wall Walk
3 x 5
Notes: Rest as needed between sets
Pike on Rower Seat
3 x 15 reps
Notes: Rest as needed between sets
High knee pulls
High Knees
Quad Pulls
Toy Soldiers
Carioca
Shuffle
Butt Kicks
Skip for Height
Skip for Distance
21-15-9
OHS (135/95)
400 meter run with a medball (20/14)
Goal: Just get it done
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
3 Rounds
10 PVC Pass Thru
10 Lateral Lunge
10 Banded KB Swing
50′ High Knees
50′ Butt Kicker
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
American Swings
Banded Lat Stretch
1 min/side
Roll/Smash Hammies and Upper Back
2 min each