500m Row
2 Rounds
10 Sit-ups
10 Russian KB Swings
10 Push-ups
10 Banded Good Mornings
3 Rounds
8 Kneeling Barbell Strict Presses
25m′ Single Arm Overhead Carry (each)
4 sets, 6 reps
Record heaviest set of 6 for the day
For Time
21-15-9
Calorie Row
KB Swings (53/35)
D Ball Over the Shoulder (40/20)
Rx+
KB Swings (70/53)
D Ball Over the Shoulder (50/30)
3 Rounds
200m Run
5 Kip Swings
10 Push-ups
15 Sit-ups
Minutes 0-4
Handstand Floater Practice
Minutes 4-8
3 Strict Chest-to-Bar Pull-ups
3 Strict Handstand Push-ups
Minutes 8-12
3 Inchworms
3 Strict Toes-to-Bar
AMRAP 15
12 Burpee Box Jump Overs (24/20)
9 Pull-ups
6 Power Cleans (135/95)
Rx+ 155/105
Run 800m
2 Rounds
5 Scap retractions + 5 Strict Pull-ups
10 Russian KB Swings
10 Goblet Squats
2 Rounds
8 Suitcase Deadlifts
8 Double KB Front Rack Step-ups (4 ea leg)
Wave
Wave #1
Set #1 – 5 Back Squats @ 70% of 1RM Back Squat
Set #2 – 3 Back Squats @ 75% of 1RM Back Squat
Set #3 – 1 Back Squats @ 80% of 1RM Back Squat
Wave #2
Set #4 – 5 Back Squats @ 75% of 1RM Back Squat
Set #5 – 3 Back Squats @ 80% of 1RM Back Squat
Set #6 – 1 Back Squats @ 85% of 1RM Back Squat
Wave #3
Set #7 – 5 Back Squats @ 80% of 1RM Back Squat
Set #8 – 3 Back Squats @ 85% of 1RM Back Squat
Set #9 – 1 Back Squats @ 90% of 1RM Back Squat
Set #10 – 15 Front Squats @ 52% of 1RM Back Squat
*Score 1 Rep Back Squat in Wave 3
2 Rounds
20 KB Front Rack Reverse Lunges (35/25)
20 Banded Good Mornings
200m Sandbag Run (50 reps for completion)
50 Sandbag Squats
50 Shoulder to Overhead
25m Sandbag Drag & Crawl (each athlete-50 reps)
50 Sandbag Cleans to shoulder
50 Sandbag Flutter Kicks (2 for 1)
2:00 Row/Run
10 Samson Stretch ea side
10 Lunges (5 ea side)
10 Plank Lunges w/Reach
5 Wall squats
5 PVC Overhead Squat
Burgener’s Warm-up
1 Rep @60% 1RM
Every :30 seconds x 12
Complete 1 Power Snatch
1 Rep @60% 1RM
Every :30 seconds x 12
Complete 1 Power Clean
Chicken Run
1 Mile Run
21 KB Swings
21 Goblet Squats
800m Run
15 KB Swings
15 Goblet Squats
400m Run
9 KB Swings
9 Goblet Squats
Rx (53/35); Rx+ (70/53)
Bring long socks or wear pants for the rope climbs!
3:00 Bike/Row/Run
2 Rounds:
3 Scap Retraction + 3 Strict Pull-Ups
6 Walk outs
9 PVC Overhead Squats
12 Sit-Ups
20 second Samson Stretch each side
2:00 Couch Stretch
2:00 Banded Hamstring Stretch
Rope Climbs
EMOM x 16
All weights @70% of Front Squat
Minutes 1-7
1 Pausing Back Squats
(3 seconds in bottom position)
Minutes 7-10 Rest
Minute 10-6 Front Squats
Minute 12-6 Front Squats
Minute 14-6 Front Squats
Minute 16-6 Front Squats
*Score heavy set of 6 Front Squats
500m Row
2 Rounds
10 Sit-ups
10 Russian KB Swings
10 Push-ups
10 Supermans
3 Rounds
8 Kneeling Barbell Strict Presses
25m′ Single Arm Overhead Carry (each)
4 sets, 6 reps
Record your heaviest set of 6 for the day
EMOM x 15
Minute 1 – 20 Wallballs (20/14)
Minute 2 – 7 Box Jumps (30/24)
Minute 3 – 5 Power Cleans (increase weight each round — first set of power cleans @ 65% of 1RM)
*Score heaviest set of Power Cleans
400m Run
10 Plank Lunge w/Reach
8 Strict Pull-ups
6 Inchworms
1 Round
200m Run
10 Push-ups
15 Sit-ups
Minutes 0-4
6 Banded Strict Ring Muscle-ups
30 Double Unders
Minutes 4-8
10 Deficit Push-ups
15 Sit-ups
Minutes 8-12
7 Strict Pull-ups
20 Hollow Rocks
AMRAP 4 x 3
AMRAP 4
18 Power Snatches (95/65)
18 Burpees Pull-ups
Max Double Unders in time remaining
Rest 4 min
AMRAP 4
15 Power Snatches (115/80)
15 Burpees Pull-ups
Max Double Unders in time remaining
Rest 4 min
AMRAP 4
12 Power Snatches (135/95)
12 Burpees Pull-ups
Max Double Unders in time remaining
*Score only the double unders in each round
Run 800m
1 Round
5 Strict Pull-ups
10 Push-ups
15 Air Squats
3 Rounds, rotating every :30
Superman
Hollow Rocks
Alternating Samson Stretch
Plank Lunge w/ Reach
then
5 Pausing Wall Squats
3 Rounds
8 Suitcase Deadlifts
8 Double KB Front Rack Step-ups (4 ea leg)
Wave
Wave #1
Set #1 – 6 Back Squats @ 66% of 1RM Back Squat
Set #2 – 4 Back Squats @ 71% of 1RM Back Squat
Set #3 – 2 Back Squats @ 76% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 71% of 1RM Back Squat
Set #5 – 4 Back Squats @ 76% of 1RM Back Squat
Set #6 – 2 Back Squats @ 81% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 76% of 1RM Back Squat
Set #8 – 4 Back Squats @ 81%
of 1RM Back Squat
Set #9 – 2 Back Squats @ 86% of 1RM Back Squat
10-Rep Front Squat
Set #10 – 10 Front Squats @ 58% of 1RM Back Squat
*Score 2 Rep Back Squat in Wave 3
2 Rounds
10 Romanian Deadlifts (moderate load)
20 Weighted sit-ups (15/10)
30 Banded Good mornings
40 Banded Pull-Aparts
200m Kettlebell Carry
0-50m Farmer’s Carry
50-100m Front Rack Position
100-150 Farmer’s Carry
150-200m Front Rack Position
400m Run
3 Rounds
10 Lunges (5 ea side)
10 Plank Lunges w/Reach
5 Wall squats
5 PVC Overhead Squats
Every :30 seconds x 12
Every :30 seconds x 12
4 Rounds
15 Burpee Box Jumps (24/20)
20/15 Cal Row
15 Hang Power Snatch (95/65)
200m Run
(Rx+ for those that did 5 extra calories)