2:00 Row
then…
2 Rounds:
10 Kang Squats
10 Ring Rows
10 Alt. Leg V-Ups
Every 90 Seconds for 9 Minutes (6 Sets)
With A Partner, Complete AMRAP 12:
150 Ft. Sled Push (Split 25’/25′)
12 Power Cleans
6 Synchro Burpees Over the Bar
2-3 Sets:
1:00 Jog or Row
5 Inchworms
10 Hanging Scap Retractions
5 Kip to Swing
Complete AMRAP 10:
7 Chest-to-Bar
10 Shuttle Runs (25′)
Rx+:
AMRAP 10:
5 Bar Muscle-Ups
10 Shuttle Runs (25′)
5 Deadlift @ 6/10 RPE
4 Deadlift @ 7/10 RPE
3 Deadlift @ 8.5/10 RPE
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9.5/10 RPE
1 minute Lat Smash (each side)
1 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
3:00 Cardio (you choose)
then…
3 Sets:
5 Pushups
10 Plate Hops
10 Banded Good Mornings
5 PVC Passthroughs
Every 4:00 for 3 Sets: (12 Minutes Total)
20 Box Jump Overs
15/10 Calorie Ski
20 Dumbbell Snatches
1-2 Sets:
15/12 Calorie Bike (moderate)
10 Box Step Up
:20-:30 Handstand Hold
2-3 Wall Walks
6 Pushup to Downward Dog
Complete 4 Sets Of:
AMRAP 2 Minutes:
14 Double Dumbbell Front Rack Box Step Ups (2×35/20) (24/20)
Max Handstand Push-Ups
-rest 1 minute between sets-
*Score includes Step Ups.
Rx+:
Complete 4 Sets Of:
AMRAP 2 Minutes:
20 Double Dumbbell Front Rack Box Step Ups (2×35/20) (24/20)
Max Wall Facing Strict Handstand Push Ups
-rest 1 minute between sets-
*Score includes Step Ups.
2 Clean Pull + 1 Clean + 1 Jerk @ 60% 1 RM Clean and Jerk
2 Clean Pull + 1 Clean + 1 Jerk @ 65% 1 RM Clean and Jerk
2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 88%+ 1 RM Clean and Jerk
1-2 Sets:
1:00 Row (moderate)
10 Pushups
10 Alt. Leg V-Up
10 Duckwalk Steps
10 Cossack Squats/Side
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch
Complete:
3 Rounds For Time:
8 Front Squats (115/80)
8 Toes-to-Bar
8 Burpee-Over-Bar
-Rest Until Minute 7-
For Time:
24 Burpee-Over-Bar
24 Toes-to-Bar
24 Front Squats (115/80)
Rx+:
3 Rounds For Time:
10 Front Squats (135/95)
10 Toes to Bar
10 Burpee Over Bar
-Rest Until Minute 7-
For Time:
30 Burpee Over Bar
30 Toes to Bar
30 Front Squats (135/95)
TARGET SCORE (Per “Set”)
Target Time each set: Sub 5 Minutes
Time Cap each set: 6 Minutes
STIMULUS and GOALS
How to Pace: Push yourself and try to hang onto a similar intensity for parts 1 and 2.
How it should Feel: Your legs and shoulders will have nowhere to hidein this one! Stay moving and break minimally as needed.
WORKOUT STRATEGY & FLOW
Front Squats:
DO NOT MOVE TOO FAST ON THESE!
Weight selected for today’s workout should be around or under 50% of your 1RM. The goal needs to be unbroken through workout one and maybe, just maybe, unbroken through 2 (2-3 sets maximum). We recommend a loose fingertip grip on the barbell while in the rack position. If needed due to mobility, you can let 1-2 fingers slip out of the front rack to aid in comfort.
Elbows should stay high during the entirety of the lift, and you should think keeping the elbows elevated. Taking a deep breath in at the top and breathing out coming out of the squat will assist with stability and core engagement.
Toes to Bar: For the first workout, the goal needs to be 1-2 sets, while for the second workout fast 3-5’s is a great way to stay on track. Grip on the pull-up bar will be shoulder-width or slightly wider.
Burpee-Over-Bar: Pacing on both workouts should stay moderate and controlled. Stay moving and slow down the last 2-3 reps to allow for a smooth transition to the next station.
“Open Standard:” You do not have to perform a two foot take off or two foot landing, but both feet must be off the floor as the majority of the body passes over the bar.
2-3 Sets:
1:00 Cardio (your choice)
10 Scorpions
10 Split Squats (5/leg)
10 Russian Baby Makers
With a Partner, Complete AMRAP 24:
24 Pushups
18 DB Box Step-Overs (24/20) (50/35)
12 Ring Dips
6 Sandbag-to-Shoulder (150/100)
*Every 2:00, including 0:00 partners must complete 12/8 Calorie Row
3-5 Minute Bike (start easy and build speed)
Then…
3 sets:
5 inchworms
10 air squats
With a Partner, Complete for Time:
42-30-18
Calorie Assault Bike
Thrusters (95/65)
*Partition Reps as Desired
**Ladies Calories: 36-24-12
Rx+:
Thrusters (135/95)
3 Power Clean + 2 Jerk @ 60% 1 RM Power Clean
3 Power Clean + 2 Jerk @ 65% 1 RM Power Clean
2 Power Clean + 2 Jerk @ 70% 1 RM Power Clean
2 Power Clean + 2 Jerk @ 70% 1 RM Power Clean
1 Power Clean + 2 Jerk @ 75% 1 RM Power Clean
1 Power Clean + 2 Jerk @ 75% 1 RM Power Clean
1 Power Clean + 2 Jerk @ 80%+ 1 RM Power Clean
3 Sets:
1:00 Cardio
10 Ring Rows
10 PVC Passthroughs
Complete AMRAP 9:
10/7 Calorie Ski
7 Thrusters
1 Set:
2:00 Bike(easy to moderate)
5 inchworms
10 DB Thrusters
10 spiderman lunge stretch (each leg)
10 hanging scap retractions
10 Kipping Swings
Complete For Time:
1,000 MeterRow
60 Wall Ball (20/14) (10’/9′)
40 Lateral Burpee Over Rower
20 Muscle-Ups OR 30 Chest-to-Bar
Rx+:
For Time:
1,000m Row
75 Wall Balls (20/14) (10′)
50 Lateral Burpees Over Rower
25 Muscle-Ups
TARGET SCORE
Target Time: 12-14 minutes
Time Cap: 18 minutes
STIMULUS
This is a very open-like workout. We want you to get your mind right and go! It’s all about riding the line between intensity and recklessness.
WORKOUT STRATEGY & FLOW
Row: Come out with a moderate pace and slightly build in pace after the 1st 500m. We want you ready to go straight into the wall balls. The workout is not madeon the row but can be lost here.
Wall Balls: Now we can start to get aggressive. 25 Every minute is a good strategy. If you feel confident and can hang onto more, go for it. As long as you won’t rest more than 15-20 seconds.
Burpee over Rower: Let’s aim for constant movement. Try to minimize rest time and allow yourself a few breaths laying on your chest when needed. Think of it as 5×10 and break 2-3 seconds every 10 if needed.
C2B Pullups/Muscle Ups: This is where you can really excel and make up time (or lose it). Come out with sustainable sets relative to your ability. We’d love 6×5, but if you have to go to 2-3s thats okay. Just stay disciplined and don’t let excessive time pass between sets!
HAVE FUN! 😀
:30 Face Up Chinese Plank + 100 ft Sled Push (Sprint)
:30 Face Up Chinese Plank + 100 ft Sled Push (Sprint)
:30 Face Up Chinese Plank + 100 ft Sled Push (Sprint)
:30 Face Up Chinese Plank + 100 ft Sled Push (Sprint)
*Add weight to Chinese Plank if you desire
Sled Push: Moderate Weight that you can complete the 100 ft. in approximately 30 seconds.
Face Up Chinese Plank: (1967) Face Up Chinese Plank Mayhem Burgener Strength Movement Demonstration – YouTube
2:00 Cardio
12 Banded Monster Walks (each direction)
then…
2 Rounds:
12 Cossack Squats
8 Lunge Elbow to the Floor (Total)
4 Push Ups to Downward Dog Pose
Every 2:00 for 7 Rounds (14 Minutes):
10/7 Calorie Run
5 Pullups
*Max Single-Arm DB Hang Clean & Jerks in remaining time
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