3:00 Jog
then…
2 Sets:
10 Pushups
10 Air Squats
10 Scorpions
In a team of 3, complete AMRAP 20:
20 Synchro Walking Lunges (50/35)
20 Synchro Air Squats
20 Synchro DB Ground-to-Overhead (50/35)
*One partner rows 20/14 then rotates in.
**One partner always rowing.
3:00 Cardio
then…
2 Sets:
10 Inchworms
5 single arm dumbbell RDLs (each side) (moderate)
5 single arm dumbbell suitcase deadlifts (each side) (moderate)
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
Complete For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
*12/9 Calorie Assault Bike after each set (fast)
3:00 Cardio (Row or Ski)
then…
3 Sets:
20 Cossack Squats
10 Ring Rows
5 Inchworms
In a Team of 2, alternating full rounds:
AMRAP 24:
12 Wallballs
9 Box Jump-Overs
6/4 Calorie Bike
400 Meter Run
then…
3 Sets:
10 Kang Squats
5 Inchworms
10 Scorpions
In a team of 3, complete:
AMRAP 7: (alternating full rounds)
7 Pushups
7 One Arm Devil Press
14 Walking Lunges
*One partner is always running (switch 100 Meters)
-Rest 3:00-
AMRAP 7: (alternating full rounds)
7 Situps
7 Air Squats
14 One Arm DB Push Press
*One partner is always rowing (switch 100 Meters)
2 Sets:
1:00 Ski
10 Scapular Pullups
:30 Forward Fold
10 Sumo Squats
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3 Back Squat @ 7.5/10 RPE 1RM Back Squat
3 Back Squat @ 7.5/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
Complete 3 Sets for Times:
20 Pull Ups
20 Box Jump Overs (24/20)
-rest 3:00 between sets-
Rx+:
Complete 3 Sets for Times:
20 Strict Pull Ups
20 Box Jump Overs (30/24)
-rest 3:00 between sets-
1-2 Sets:
1:00 cardio (your choice)
12 Cossack Squats
10 Scap Pullups
8 Pushups
In a team of 3, Complete For Time:
45 Burpee Pullups
45 Back Squats (135/95)
150′ Sled Push (+135/+80)
30 Burpee Pullups
30 Back Squats (185/125)
300′ Sled Push (+135/+80)
15 Burpee Pullups
15 Back Squats (225/155)
450′ Sled Push (+135/+80)
2 Rounds:
10 Barbell Strict Press @ moderate weight
10 Seated Single Arm DB Press (each side) @ moderate weight
10 Leaning Lateral Raise (each side) @ maintain quality
30 yd DB Walking Lunges @ moderate weight
10 Single Leg DB Hip Thrust (each side) @ moderate weight band
4x :30/:30 Row
then…
2-3 rounds:
10 banded good mornings
5 lateral box step ups (each side)
10 Step Back Lunge (each side)
With a Partner, Complete For Time:
30 DB Box Stepovers (50s/35s) (24/20)
60 Dbl DB Snatch (50s/35s)
240 Double-Unders
60 Dbl DB Snatch (50s/35s)
30 DB Box Stepovers (50s/35s)
2 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
2 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
2 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
2 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
2:00 Run/Jog
then…
2 Rounds:
10 PVC Passthroughs
10 Prisoner Kang Squats
10 Sotts Press
10 Lunge W/Twist (each side)
Complete 3 Rounds for Time:
80′ Double DB Walking Lunge
20/14 Calorie Row
10 Double DB Snatches
Tabata: :20 On/:10 Off
1-Scorpions
2-Squat Jumps
3-Alternating V-Ups
4-Run In Place
Every 3:00, with a 1:00 break between movements:
1 – Max Distance Row
2 – Max Reps DB Bench Press
3 – Max Reps Hanging Leg Raises
4 – Max Reps Cleans
3:00 Cardio
then…
3 Rounds:
10 Squat Jumps
10 Scorpions
10 DB Push Press (light)
*From the Rack
With a partner, complete for time:
40/30 Calorie Ski
30 Thrusters
200′ Sled Push
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