Run 400m (easy pace)
-Then-
25m High Knees
25m Butt Kicks
25 Leg Swings (front/back)
300m Run
25 Tib Raises
25 Calf Raises
200m Run
20 Leg Swings (side/side)
100m Run
Run 400m
Rest 1:00
Run 800m
Rest 1:00
Run 1 Mile
Rest 1:00
Run 800m
Rest 1:00
Run 400m
Run faster than PR 5K, but slower than mile PR
20 Spiderman Lunges
20 A-Frame Toe Touches
-Then-
On a 4:00 Clock:
3 Rounds
1 Wall Walk
5 Push Ups
9 Air Squats>Rd 3 Wall Balls
–
Max HS Hold in time remaining once 3 rounds are complete
EMOM 11 Minutes
2 Wall Walks
Max Wallballs (20/14lbs) in remainder of minute
Score is total wallballs completed
For Time
Accumulate 2:00 in a Freestanding HS Hold
12 Minute Cap
or
For 12 minutes, practice Handstands
4 Rounds:
6 Tempo Ring Rows*
10 Russian KB Swings
10 Calorie Row (building in speed)
*Fast on the pull, tempo on the eccentric
Find a 2RM Touch and Go Power Clean
AMRAP 8 Minutes
4 Hang Power Cleans (185/125lbs)
6 Chest to Bar Pull Ups
8 Deadlifts (185/125lbs)
5 Rounds
1 Minute Machine:
– :30 Forever Pace Machine
– :25 Reach Pace Machine
– :05 Send Pace Machine
-Then-
3 Rounds
10 Bodyweight Split Squats
10 Hollow Rocks
Teams of 5
Every 4 Minutes for 20 Minutes (5 Rounds)
:20 Max Air Bike Calories*
*Waterfall style: Athletes must rotate every :20, each athlete must bike for a full :20
Mandatory 2:00 slow walking or slow movement on a different machine post each interval
Score is Total Calories as a team
2:00 Machine of Choice
-Then-
10 KB Sumo Deadlifts
20 Lunges
10 KB Sumo Deadlifts
10 Burpee Broad Jumps
10 KB Sumo Deadlifts
200m Burden Run (lighter than workout weight)
For 18 Minutes
Sets of 5 Sumo Deadlifts*
*Experienced Athletes may build to a heavy set of 5 for the day and should not exceed 5 working sets.
*Newer Athletes may perform 5 reps every 2-3 minutes (6-9 sets)
300m Burden Run
60 Lunges with Implement
300m Burden Run
Implement Options:
53/35lbs KB
50/35lbs DB
50/35lbs Sandbag/Wallball/D-Ball
45/35lbs Plate
2 Rounds for Quality
15 Banded Pull Aparts
5 Tempo Push Ups (5 count to the bottom of rep)
10 Spiderman Lunges
-Then-
Alternating EMOM 9 Minutes (3 sets of each)
1 – Row 10/8 Calories
2 – 10 Air Squats>Front Squats>Thrusters*
3 – :05 Ring Support Hold at top + slow negative to the bottom and bottom of the ring dip + :05 hold at the bottom
*Hold in the bottom of a squat in the time remaining
3-6-9-12-15-12-9-6-3
Thrusters (105/70lbs)
Ring Dips
After each round perform 10/8 Calorie Row
20 Minute Time Cap
3-6-9-12-15-12-9-6-3
Thrusters (105/70lbs)
Ring Dips
After each round perform 10/8 Calorie Row
20 Minute Time Cap
2 Rounds
400m Run
20 Ankle Pumps
20 Air Squats > PVC OHS > Empty Bar OHS
:30 Dead Hang*
2 Inch Worms
*Across the rounds athletes may switch up their style of grip for the hang. (Chin-Up Grip, Mixed Grip, etc.)
Every 3 Minutes for 15 Minutes (5 sets)
3 Overhead Squats
Start around 70% of 1 RM OHS or 80% 1RM Squat Snatch
AMRAP 5 Minutes
50′ Shuttle Run (25′ out/back)
100′ Shuttle Run (50′ out/back)
150′ Shuttle Run (75′ out/back)
200′ Shuttle Run (100′ out/back)
Completing the 200′ shuttle constitutes 1 full round. Each length is 1 rep (8 reps per round)
This is a continuous shuttle run. Once you complete the 200′ shuttle, restart with the 50′ shuttle.
2 Rounds
400m Run
20 Ankle Pumps
20 Air Squats > PVC OHS > Empty Bar OHS
:30 Dead Hang*
2 Inch Worms
*Across the rounds athletes may switch up their style of grip for the hang. (Chin-Up Grip, Mixed Grip, etc.)
Every 3 Minutes for 15 Minutes (5 sets)
3 Overhead Squats
Start around 70% of 1 RM OHS or 80% 1RM Squat Snatch
AMRAP 5 Minutes
50′ Shuttle Run (25′ out/back)
100′ Shuttle Run (25′ out/back)
150′ Shuttle Run (25′ out/back)
200′ Shuttle Run (25′ out/back)
Completing the 200′ shuttle constitutes 1 full round. Each length is 1 rep (8 reps per round)
This is a continuous shuttle run. Once you complete the 200′ shuttle, restart with the 50′ shuttle.
AMRAP 8 Minutes
Machine of choice for increased intensity
Every 2:00 perform:
8 Kettlebell Swings & 3 Burpee Pull-Ups (3 Burpees + 3 Ring Rows as a scale)
Chest to Bar Pullups
4 Rounds
1 Smooth Set
Rest 2:00 between rounds
-then-
1 Max Rep Set of C2B Pull-Ups
*Athletes unable to kip safely, modify to 5 Rounds of Max banded strict pull up or ring rows. This is 5 total rounds: 4 smooth sets, 1 max set
6 Rounds
16 Kettlebell Snatches (53/35lbs)
10 Burpee Box Jump Overs (24/20″)