– 1:00 Jump Rope
– 1:00 Couch Stretch Position 1 (each)
– 1:00 Jump Rope
– 1:00 Couch Stretch Position 2 (each)
Banded Shoulder Stretches
– 5 Pullups
– 10 Pushups
– 15 Air Squats
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Three Rounds
– 100 Jump Rope
– 5 Inch Worms
– 10 KB Swings
– :30 RKC Plank Hold
– 10 KB Swings
Rope Climb Wrap Technique Review
Four Rounds w/ 2:00 Rest
– 1/2/3/4 Rope Climbs
– 10 Deadlift (225#/175#)
Five Rounds w/ 1:30 Rest
– Max Ring Dips
– :30 Rest
– Max Pullups
Six Rounds w/ 2:00 Rest
– 50m OH KB Walk
– 50m Heavy Farmers Walk
– 25m High Sled Push
– 25m Low Sled Push
– 400m Run
PVC Pipe Warmup
– 10 Pass Through
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
– 5 Lunges (each)
– 10 Situps
– 15 KB Swings
Rest: 2:00 between parts.
EMOM – 8:00
– 3 TnG Power Clean
EMOM – 8:00
– 2 TnG Power Clean
EMOM – 8:00
– 1 Power Clean
Ten Rounds for lowest reps
– :30 Burpees
– :30 Rest
Score: lowest number of reps completed during any of the :30 work periods.
– 500m Rower
PVC Pipe Warmup
– 10 Pass Through
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
– 25m Lunge With Hands Overhead
– 25m High Kicks
– 25m Fanny Kickers
– 25m Bear Crawl
– 25m Crab Crawl
– 25m Burpee Broad Jumps
10:00 Muscle Up Progressions
EMOM – 10:00
– 2 OH Squats
Five Rounds
– 200m Run
– 50/40/30/20/10 Lunges (total)
Note: Lunges occur on the 200m route. Lunge then run the rest of the 200m. Lunge again when you get back to the start of the 200m route.
– 1:00 Singles
– 10 Perfect Pushups
– 10 Ring Rows
– 1:00 Double Unders
– 10 Downward Dogs & Cobras
– 1:00 Double Unders
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
– 500m Row
– 25m Inch Worm
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Five Rounds w/ 1:00 Rest
– 5 Single Legged Deadlifts (each)
– 20 Hollow Rocks
Five Rounds w/ 1:30 Rest
– :30 Heavy Russian KB Swings
– :30 Side Plank (right)
– :30 Side Plank (left)
Five Rounds w/ 2:00 Rest
– 10 Hip Extensions
– 25m Burpee Broad Jumps
– 25m Bear Crawl
– 400m Run
– 10 Plank Lunges
– 10 Plank Samsons
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Press
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Rest 2:00 Between each part.
EMOM – 6:00
– 3 Overhead Squats
EMOM – 6:00
– 3 Front Squats
EMOM – 6:00
– 3 Back Squats
For Time:
– 1k Run
Three Rounds
– 100 Jump Rope
– 10 Pushup
– 10 Situps
– 5 Down and Up
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Full Cleans
AMRAP – 8:00
– 6 Knee Raises
– 12 Pushups
Death By
– KB Swings (24kg/16kg)
Score: Completed rounds plus extra reps on the final round.
AMRAP – 8:00
– 4 Toes to Bar
– 8 Push Press (95#/55#)
Death By
– Power Clean (135#/95#)
Score: Completed rounds plus extra reps on the final round.
– 25 Calories Rower
– 25m Inch Worms
– 25m High Kicks
– 25m Fanny Kickers
– 25m Burpee Broad Jumps
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Snatches
– 5 Overhead Squats
– 5 Snatch Balance
– 5 Squat Snatches
One time with PVC pipe. One time with barbell.
21-15-9 Reps For Time
– Box Jumps (24″/20″)
– Burpees
RxPlus
– 50 Burpee Jump Overs (24″/20″)