3 sets NOT for time
10-20m HS walk (hold x 20s)
1-2 rope climbs – legless 15′
30-50 DUs
AMRAP 10
15/12 cal row or bike
12 T2B
6 Burpee Bar Muscle up
Rx+
Assault Bike
T2B UB
400m run @ 70% – warm up
Rest 2 min
2 mile run @ 85%
Rest 4 min
1 mile run @ 85%
Rest 4 min
800m run @ 85%
Tabata
8 Rounds Each Station
20 sec work/10 sec rest
2 min rest between stations
1. Tread
2. Alt. Side V-up
3. Bike
4. SA DB Push Press (switch arm each round)
5. Row
3 Rounds
10-12 Alt. Hammer Curl
8 I, Y, T
100 PULL-UPS
80 1 ARM DB LUNGES
60 DB FRONT SQUATS
40 DB PUSH PRESS
20 MAN-MAKERS
2 MILE RUN FOR TIME (SWITCHING ATHLETES EVERY 30 SECONDS)
5 ROUNDS FOR TIME:
12 DEADLIFTS
9 HANG POWER CLEAN
6 SHOULDER TO OVERHEAD
12 DEADLIFTS
9 HANG POWER CLEANS
6 SHOULDER TO OVERHEAD
12 DEADLIFTS
9 HANG POWER CLEANS
6 SHOULDER TO OVERHEAD
TIME WHEN ALL THREE PAIRS ARE COMPLETE
200 WEIGHTED BOX OVERS FOR TIME
BIKE FOR CALS
20 SYNCHRONIZED WB
10 BURPESS
(Teams will make pairs and each pair will run thru the above twice)
15 BAR MUSCLE UP
10M HS WALK
45 THRUSTERS
15 HSPU
10M HS WALK
45 D-BALL OVERS
15 ROPE CLIMBS
10M HS WALK
45 THRUSTERS
15 BAR MUSCLE UPS
10M HS WALK
45 THRUSTERS
15 HSPU
10M HS WALK
45 D-BALL OVERS
15 ROPE CLIMBS
10M HS WALK
45 THRUSTERS
AMRAP 9
35/30 Cals Bike
-then-
3 Rounds
10 Alt. DB Snatch
12 Goblet Squats
24 Single/Double Under
-then-
Bike for Cals in remaining time.
EMOM 9
-Alternate Movements-
1. 30sec Tread @ 85%+
2. 14 Double KB Deadlift
3. 12 Side Hip Raises/side
AMRAP 9
8 Burpee
12 Suspension Strap Reverse Fly
16 Suspension Strap Alt. SL Squats
2-3 Rounds
10 Point Plank
4’s: Stay at 60% each set.
2’s: Begin at 70% and build over sets.
4 Rounds for time:
400m Run
10 Power snatch
10 OHS
75-95-115-135
Rx+
All sets unbroken
Last snatch into OH squats
10 x 3
Weighted strict pull up
Weighted dip
1 leg RDL / side – heavy
On an 11 minute clock:
Buy In:
100 Double Under/Single Under
Then AMRAP in remaining time:
15 MB Slam
20 MB Russian Twists
25/20 Cals Bike
On an 11 minute clock:
Buy In:
50/40 Cal Row
Then AMRAP in remaining time:
16 Russian KB Swings
14 Alt. Reverse Lunges
12 Ab Mat Sit-ups
With a partner:
8 min. Max Meters
Partner not working holds plate overhead.
4 x (1+1+1)
Muscle clean + Front Squat + Push Press
*Keep loads light/mod and move efficiently.
Clean from the hang above the knee + power jerk: (85%/1+1))x3
Clean pull: (105%/3)x3
4 sets
6-8 GHR on GHD
10 double KB front rack 1 1/4 squats
15 V-Ups
MOD’s:
Banded Nordic Curls:
https://www.youtube.com/watch?v=yTreYNzCW5w
1 1/4 squats:
https://www.youtube.com/watch?v=wbo39M1IGOg
Buy in
1000m row/run
Then
5 rounds of
30 wallball – 20/14
15 box jump/step down – 24/20
5 MU – ring or bar
Cash out
100 cal bike
Rx+ – WB 25/16
Box 30/24
Time cap – 32 min
As a 2 person team
Complete the following
P1 – Row for distance
P2 – 6 Devils press + 12 DB push ups – feet up for intensity
Floor work is pace setter – rotate when done
Goal – Men – 2500m
Ladies – 2000m
12 min cap
As a 2 person team
P1 – Bike for cals
P2 – 12 wallball + 6 pull up/row
Use a heavy WB – push yourself
Floor work is pace setter
Goal – Men – 200 cal
Ladies – 150 cal
12 min cap
All together
“Death by”….
Burpee + D ball over – 100/70
Min 1 – 1/1
Min 2 – 2/2
etc until fail
75 – 50 – 25
Cals on treadmill
30-20-10
DB Incline bench -put end of bench on red box
DB concentration curl (split reps each side)
Heavier each set
time cap – 12 min
If you finish before time, run for max cals
EMOM 12
Odd – Seated tricep extension x 20
Even – Jump change lunges x 24
3 sets of
45-60s chin over bar hold – palms in
24 alt knee to elbow from plank
12-15 straight leg raises from bar
