Mixed Machine*
3:00 Machine A
3:00 Machine B
3:00 Workout Machine
*Athletes should be instructed to increase their intensity and heart rate from machine to machine.
All performed on your weakest machine:
4:00 Machine
Rest 1:00
3:00 Machine
Rest 1:00
2:00 Machine
Rest 1:00
1:00 Machine
Rest 1:00
2:00 Machine
Rest 1:00
3:00 Machine
Rest 1:00
4:00 Machine
*Athletes can consider their 20 minute pace for their machine
AMRAP 7 Minutes
25ft Bear Crawl
5 Burpees
10 Ring Rows > Kip Swings*
5 Burpees
*Switch to Kip Swings when loose enough
AMRAP 1:00 X 5
Max Wall Walks
Rest 1:00
*For athletes developing the skill choose:
– Max Scaled Wall Walks
– Max Adaptive Wall Walks
*Adaptive Wall Walk = from top of push up, 2 plank shoulder taps + one push up
Until 120 Shoulder to OH are completed, alternating minutes with a partner:
Rx+: 12 Chest to Bar Pullups
Max Shoulder to OH (155/105#) in remainder of the minute.
Rx: 12 Pull-ups
Max Shoulder to OH (135/85#) in remainder of the minute.
*one partner works at a time, pairs are working until a combined total of 120 STOH have been completed.
Time Cap 16 minutes
AMRAP 7 Minutes
25ft Bear Crawl
5 Burpees
10 Ring Rows > Kip Swings*
5 Burpees
*Switch to Kip Swings when loose enough
AMRAP 1:00 X 5
Max Wall Walks
Rest 1:00
*For athletes developing the skill choose:
– Max Scaled Wall Walks
– Max Adaptive Wall Walks
*Adaptive Wall Walk = from top of push up, 2 plank shoulder taps + one push up
Until 120 Shoulder to OH are completed, alternating minutes with a partner:
Rx+: 12 Chest to Bar Pullups
Max Shoulder to OH (155/105#) in remainder of the minute.
Rx: 12 Pull-ups
Max Shoulder to OH (135/85#) in remainder of the minute.
*one partner works at a time, pairs are working until a combined total of 120 STOH have been completed.
Time Cap 16 minutes
AMRAP 7 Minutes
25ft Bear Crawl
5 Burpees
10 Ring Rows > Kip Swings*
5 Burpees
*Switch to Kip Swings when loose enough
AMRAP 1:00 X 5
Max Wall Walks
Rest 1:00
*For athletes developing the skill choose:
– Max Scaled Wall Walks
– Max Adaptive Wall Walks
*Adaptive Wall Walk = from top of push up, 2 plank shoulder taps + one push up
Until 120 Shoulder to OH are completed, alternating minutes with a partner:
12 Chest to Bar Pullups
Max Shoulder to OH (155/105#) in remainder of the minute.
*one partner works at a time, pairs are working until a combined total of 120 STOH have been completed.
Time Cap 16 minutes
With a partner, 3 rounds each:
P1: 20 Wallballs
P2: AAB
partners switch when wallballs are completed.
use a light enough ball to allow for 20 reps unbroken every round.
Rest 3-5 minutes between sets)
Set 1: 95%
Set 2-4: 95-100%
Set 5: 95%
All % based on 5RM
Post Squat Cool Down:
1) 5-10 minutes forever pace on machine
2) Pick 1-3 mobilizations (or any mobilization that works for you):
– Couch Stretch, 2:00/side
– Pigeon Pose, 2:00/side
– Saddle Pose, 2:00
– Frog Pose, 2:00
– Seated forward fold, 2:00
1000mRow or 1.25 mile Bike
-Then-
20 Bird Dogs
20 Box Step Ups
15 Empty Bar RDLs
15 Box Step Downs
10 Deadlifts (use light to mod weight)
10 Box Jump Overs
10 Scap Pulls
Rest
2 x 8 Gymnastic Kips
Rest
2 x 6 Gymnastic Kips w/knee Tuck & Reach
Rest
3 x 4 Toes to Bar
6 Rounds
4 Deadlifts (275/185lbs)
8 Box Jump Overs (24/20″)
8 Toes to Bar
8 Box Jump Overs
8 Toes to Bar
8 Box Jump Overs
4 Deadlifts
Straight Through
2:00 AAB
20 Leg Swings (each)
25ft Inch Worm
5 Shuttle Runs
1:30 AAB
20 Leg Swings (each)
25ft Spiderman Lunge
5 Shuttle Runs
:30 AAB
5 Shuttle Runs
AMRAP 1 Minute x 7
.19 miles AAB
Max Shuttle Runs in remaining time
Rest 4:00
1 Shuttle Run Rep = 25′ (so out/back = 2 reps)
3 point touch required
score = total shuttle reps in each of the seven rounds
Alternating EMOM 9 Minues
1 – :45 Machine*
2 – :45 Explosive Box Jumps (step downs)
3 – 10/8/6 Back Squats**
*Increase intensity every round
**Start with an empty bar and add weight each round
Rest 3-5 minutes between sets)
Set 1: 92.5%
Set 2-4: 92.5-97.5%
Set 5: 92.5%
All % based on 5RM
Post Squat Cool Down:
1) 5-10 minutes forever pace on machine
2) Pick 1-3 mobilizations (or any mobilization that works for you):
– Couch Stretch, 2:00/side
– Pigeon Pose, 2:00/side
– Saddle Pose, 2:00
– Frog Pose, 2:00
– Seated forward fold, 2:00
AMRAP 6 Minutes
.31/.25 miles AAB
10 Ring Rows > Kip Swings*
8 Plate Ground to OH (15-25lbs)
:15 Wall Facing HS Hold
*Switch to Kip Swings when loose
Pick One of the following:
AMRAP 1:30 x 4
Max Sets of 5 Chest to Bar Pull Ups
Rest 2:30
-OR-
AMRAP 1:30 x 4
Max Sets of 5 Chin Over Bar Pull Ups
Rest 2:30
-OR-
AMRAP 1:30 x 4
Max Sets of 5 Banded Pull Ups (kipping or strict)
Rest 2:30
Rx+ = C2B
Rx = Pull Ups
Scaled = Banded
Four separate scores will be entered.
Score is the number of sets completed during the working time.
ex: 3 sets of 5 = 3
AMRAP 6 Minutes
24 DB Snatches (50/35lbs)
16 Strict HSPU
1:00 PVC Pass Throughs
-Then-
3 Rounds
14/10 Calorie Row
10 Air Squats > PVC OHS > Empty Bar OHS
5 Burpee Box Step Ups > Burpee Box Jumps > Burpee Box Jump Overs
(R1 > R2 > R3)
Bar is taken from the rack.
Start moderate, and build to a heavy set of 3 or 3RM.
45 OH Squats (95/65lbs)
35 Burpee Box Jump Overs (24/20″)
25 Thrusters (95/65lbs)
15 Burpee Box Jump Overs (24/20″)
12 minute cap