2:00 pec mash per side
Then
AMRAP 6 Minutes
.4/.3K Assault Bike
:20 Deadhang from Pull Up Bar
10 Squat Jumps
85-90% each rep
AMRAP 7 Minutes
1k/.9k Assault Bike
12 Push Ups
12 Goblet Squats 70/50lbs
3 Steady Rounds
1000m C2 or AAB Bike, or 400m
Jog
500m Row
15 Banded Good Mornings
:30 Hanging L-Sit Hold
4 Rounds
:20 easy row
:10 row SPRINT
Then
4 Rounds
12 Step ups
8 Push ups
4 Strict Toes to Bar
Then
10 Coach Led Reps of: Burpee Box Jump
Overs (footwork focus)
Only do B if we run out of rowers.
A) AMRAP 2:30×8, 1:30 rest between AMRAPs
*Burpee Box Jump Overs (24/20)
Max Cal Row in Remaining time
Rd1) 15 Burpee Box Jump Overs (BBJO)
Rd2) 12 BBJO
Rd3) 9 BBJO
Rd4) 6 BBJO
Rd5) 6 BBJO
Rd6) 9 BBJO
Rd7) 12 BBJO
Rd8) 15BBJO
B)AMRAP 2:30×8, 1:30 rest between AMRAPs
*Burpee Box Jump Overs (24/20)
Max Cal Bike in Remaining time
Rd1) 15 Burpee Box Jump Overs (BBJO)
Rd2) 12 BBJO
Rd3) 9 BBJO
Rd4) 6 BBJO
Rd5) 6 BBJO
Rd6) 9 BBJO
Rd7) 12 BBJO
Rd8) 15BBJO
5 sets
3 Push Press + 6 Push Jerks, as heavy as possible
Rest as needed beetween sets
can do reps from the floor or rack.
4 Rounds
:20 easy row
:10 row SPRINT
Then
4 Rounds
12 Step ups
8 Push ups
4 Strict Toes to Bar
Then
10 Coach Led Reps of: Burpee Box Jump
Overs (footwork focus)
AMRAP 2:30×8, 1:30 rest between AMRAPs
*Burpee Box Jump Overs (24/20)
Max Cal Row in Remaining time
Rd1) 15 Burpee Box Jump Overs (BBJO)
Rd2) 12 BBJO
Rd3) 9 BBJO
Rd4) 6 BBJO
Rd5) 6 BBJO
Rd6) 9 BBJO
Rd7) 12 BBJO
Rd8) 15BBJO
5 sets
3 Push Press + 6 Push Jerks, as heavy as possible
Rest as needed beetween sets
can do reps from the floor or rack.
2:00 of Puppy dog stretch
Then
3 Rounds
:30 of Jump Rope (hopping on one
foot vs. two)
10 PVC Pass Throughs
8 Lateral Burpees over PVC Pipe
EMOM 9 Minutes
Min 1-3: :20 HS Hold + Shoulder Taps
Min 4-6: 3 Walks into Wall
Min 7-9: HS Walk 5-25′
AMRAP 10 Minutes
25′ HS Walk
10 Push Press 95/65lbs
15 Hang Power Cleans 95/65lbs
6 Rounds
50′ S-arm DB Walking Lunge 70/50lbs
10 Alternating DB Snatch 70/50lbs
Rest 1:00
300m Row
3 rounds of –
6 KB Taters
6 Strict Pull-ups
Then-
5 inch worms
3 Rounds
12 Deadlifts 135/95lbs
15 Wallballs 20/14lbs
then,
3 Rounds
9 Deadlifts 185/125lbs
15 Wallballs 20/14lbs
then,
2 Rounds
6 Deadlifts 225/155lbs
15 Wallballs 20/14lbs
then,
2 Rounds
3 Deadlifts 275/185lbs
15 Wallballs 20/14lbs
3 Rounds
21 Chest to Bar Pull Ups
125 Double Unders
Rest 3:00
2:00 Machine, going faster every 30 seconds, ending at a very aggressive pace
Then-
3 Rounds:
:30 Single/Double Unders
10 Light DB Thrusters
8 Gymnastics kips (add TTB in last round)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Alternating Every :90 for 22:30 (5
Sets)
1: 10-15 GHD Sit Ups
2: 1:00 Wallsit
3: 15 daVinci Raises
2:00 Machine, going faster every 30 seconds, ending at a very aggressive pace
Then-
3 Rounds:
:30 Single/Double Unders
10 Light DB Thrusters
8 Gymnastics kips (add TTB in last round)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Alternating Every :90 for 22:30 (5
Sets)
1: 10-15 GHD Sit Ups
2: 1:00 Wallsit
3: 15 daVinci Raises
2 Rounds
10 A Frame Toe Touches
10/7 Cal Bike/Row
10 Plank Transitions
10 Muscle Snatches w/ empty bar
10 Scap Pull Ups
10 Push Ups with a Twist
1 rep
10 second pause
1 rep
6:00 AMRAP
12 DB Facing Burpees
9 DB Snatches (50/35)
6 C2b Pull Ups
2 Rounds
10 A Frame Toe Touches
10/7 Cal Bike/Row
10 Plank Transitions
10 Muscle Snatches w/ empty bar
10 Scap Pull Ups
10 Push Ups with a Twist
1 rep
10 second pause
1 rep
6:00 AMRAP
12 DB Facing Burpees
9 DB Snatches (50/35)
6 C2b Pull Ups
Floss Hamstrings
Then
4 Rounds (Form Focus)
:30 Arms Only Rowing
:30 Arms and Hops Only Rowing (Arms and
Hip Hinge Only)
:30 Row
:30 Rest
With a Partner:
P1: AMRAP 2 Minutes
Row for Distance
Rest 1:00/transition
P2: AMRAP 2 Minutes
Row for Distance
Rest 1:00
P1: AMRAP 3 Minutes
Row for Distance
Rest 1:00
P2: AMRAP 3 Minutes
Row for Distance
Rest 1:00
P1: AMRAP 4 Minutes
Row for Distance
Rest 1:00
P2: AMRAP 4 Minutes
Row for Distance
Rest 1:00
P1: AMRAP 3 Minutes
Row for Distance
Rest 1:00
P2: AMRAP 3 Minutes
Row for Distance
Rest 1:00
P1: AMRAP 2 Minutes
Row for Distance
Rest 1:00
P2: AMRAP 2 Minutes
Row for Distance
Rest-Pause DB Strict Press
3 Max Sets of DB Strict Press
Rest is 15 deep breaths between sets
DB Weight is 25% of 1RM Strict Press in each
hand
Then
2 Max Sets of Push Ups
Rest 3:00