9:00
– Row or AirDyne @ 60%
AMRAP – 20:00
– Buy-in: 1k Rower
– 20 Pullup
– 20 Pushup
– 40 Wall Ball (20#/14# @ 10’/9′)
9:00
– Row or AirDyne
9:00
– Row or AirDyne @ 60%
Seven Rounds w/ 2:00 Rest
– 2 Front Squat @ 75-80% 1RM
Four Rounds
– 1:00 KB Swings (24kg/16kg)
– 1:00 Double Unders
9:00
– Row or AirDyne
9:00
– Row or AirDyne @ 60%
EMOM – 10:00
– 5 Power Cleans (135#/95#)
– 5 Barbell Burpees
– Max Deadlifts (135#/95#)
Score: Completed rounds + total deadlifts
9:00
– Row or AirDyne
Max distance in thirty minutes.
Max distance in thirty minutes.
Max distance in thirty minutes.
– 200m Run
– 25m High Kicks
– 25m Side to Side Lunge
– 250m Row
– 5 Inch Worms
– 5 Plank Lunges (each)
– 5 Plank Samsons
Five Rounds
– 4 Turkish Getups (20kg/12kg)
– 50m Sled Push (4×45/3×45)
EMOM – 5:00
– 100m Sprint
Note:
– All out effort
Substitute:
– Row 125m Male and 100m Female
7:00
– Row or AirDyne @ 60%
Five 3:00 Rounds w/ 1:00 Rest
– 5 Hand Release Pushups
– 10 Air Squats
– 15 Russian KB Swings (32kg/24kg)
Note: Shoot for same reps every round. Don’t go all out and crash and burn 4 rounds in.
7:00
– Row or AirDyne
7:00
– Row or AirDyne @ 60%
AMRAP – 20:00
– Buy-in: 800m Run
– 6 Ring Dips
– 6 Power Snatch (95#/65#)
– 6 Box Jumps (24″/20″)
7:00
– Row or AirDyne
7:00
– Row or AirDyne @ 60%
Seven Rounds w/ 2:00 Rest
– 2 Deadlift @ 75-80% 1RM
Four Rounds
– 1:00 Toes to Bar
– 1:00 Wall Ball (20#/14# @ 10’/9′)
7:00
– Row or AirDyne
7:00
– Row or AirDyne @ 60%
EMOM – 10:00
– 5 Thrusters (95#/65#)
– 5 C2B Pullups
– Max Burpees
Score: Completed rounds + total burpees
7:00
– Row or AirDyne
Three Rounds
– 100 Jump Rope
– 1:00 Calf Stretch on Upright (each)
– 1:00 Lat/Shoulder/Tricep Dumbbell Stretch on Bench
– :30 Weighted Cossack Squat Hold (each side)
Note: Calf stretch, :30 pushing hip to post, :30 seconds pushing knee to post.
NOTE: Do B or C, not Both
Third world squat until you can’t.
Max Effort 5k Run
30:00 cutoff.
Max Effort 5k Row