2 Rounds:
200 Meter Run
5 Inchworms
10 Walking Lunges
With a partner, complete the following:
AMRAP 5:
10 Pushups (5 each)
10 Squats (5 each)
Run 100 M. together
-Rest 2:00-
AMRAP 5:
10 Burpees (5 each)
10 Hanging Leg Raises (5 each)
10 Synchro DB Snatches
1:00 Run
1:00 Bike
1:00 Ski
then…
3 Rounds:
5 Pushups
10 Cossack Squats (5/side)
10 Single Arm DB High Pulls
5 Banded Good Mornings
EMOM 20:
3 Power Cleans
6 Burpees-over-the Bar
*If you do not complete a minute, you will take the next minute off as rest. The pick up and start again in the following minute.
2:00 Bike
then…
2 Sets:
10 Russian Baby Makers
10 Banded Good Mornings
10 AbMat Situps
*Tempo is 3 seconds down, 2 second hold in bottom.
1 Tempo Back Squat + 5 Back Squat @ 6/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 6.5/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7.5/10 RPE
*Tempo is 3 seconds down, 2 second hold in bottom.
3 Sets:
AMRAP 3 Minutes:
5 Ring Complexes (1 toe-to-ring, 1 ring pull up)
10 Pistols OR 25 Air Squats
Max Burpees over box (24”/20”) in remainder of 3 minutes
-rest 1 minute b/t sets-
Rx+:
3 Sets:
AMRAP 3 Minutes:
5 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)
20 Pistols (5 pistols on one leg at a time)
Max Burpees over box (30”/24”) in remainder of 3 minutes
-rest 1 minute b/t sets-
2:00 Jog
then…
3 Rounds:
20 Plate Hops
15 Bent Over Barbell Rows
10 Russian Baby Makers
With a Partner, Complete for Total Distance:
Every 6:00 for 5 Sets (30 Minutes)
120 Double-Unders
40 Wallballs (20/14)
40 Pushups
*In Remaining time of each set: Max Distance SkiErg
2:00 Ski
then…
2-3 Sets:
10 Walking Lunge W/Twist
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
*Do a set every 1 minute 30 seconds.
3 Bench Press @ 6/10 RPE
3 Bench Press @ 6/10 RPE
3 Bench Press @ 7/10 RPE
3 Bench Press @ 7/10 RPE
3 Bench Press @ 7/10 RPE
*Do a set every 1 minute 30 seconds.
10 Barbell Front Rack Lunge (5+5) @ 6/10 RPE
8 Barbell Front Rack Lunge (4+4) @ 7/10 RPE
6 Barbell Front Rack Lunge (3+3) @ 8/10 RPE
4 Barbell Front Rack Lunge (2+2) @ 9/10 RPE
2 Barbell Front Rack Lunge (1+1) @ 10/10 RPE
With A Partner, Complete 3 Rounds For Time:
24/20 Calorie Assault Bike
120ft Sled Push (2×45/1×45)
4 Rope Climbs
*Split all reps as desired
Rx+:
With A Partner, Complete 3 Rounds For Time:
30/24 Calorie Assault Bike
120ft Sled Push (3×45/2×45)
6 Rope Climbs
*Split all reps as desired
Stop Every 100 for burpees
Complete 8 sets of 3 reps, adding weight as possible.
With a Partner, alternating MOVEMENTS, complete as many rounds and reps possible in 12 minutes of:
12 Dumbbell Snatches (5/arm)
8 Hand-Release Pushups
6 Calorie Airrunner
1:00 Pigeon Stretch/Side
1:00 Bike
1:00 Ski
then…
2 Rounds:
15 Scorpions
10 Walking Lunge W/Twist
5 Pushups
Alternating Dumbbell Bench Press
*Hold non-working arm extended
*6 Reps PER arm
10 Barbell BackRack Lunge (5+5) @ 6/10 RPE
8 Barbell Back Rack Lunge (4+4) @ 7/10 RPE
6 Barbell Back Rack Lunge (3+3) @ 8/10 RPE
4 Barbell Back Rack Lunge (2+2) @ 9/10 RPE
2 Barbell Back Rack Lunge (1+1) @ 10/10 RPE
With a Partner, Complete 3 Rounds for Time:
20 Calorie Assault Bike
200ft Heavy Sled Push (50 Down/50 Back)
*Split all reps as desired
3:00 Airrunner
then…
3 Rounds:
20 Lateral Jumps
10 Ring Rows
5 Pushups
With a Partner, Complete AMRAP 15:
3 Burpees over the DB
6 Front Squats
9 Push Press
*Partner B rows for max distance with Partner A works through the triplet
5 Air Squats + Agility Ladder Sprint
4x :30/:30 Row
then…
2 Sets:
30 Plate Hops
20 Cossack Squats (10/side)
10 Banded Good Mornings
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
Complete AMRAP 20 Minutes:
12 Calorie Row
30 Double Dumbbell Deadlifts (50s/35s)
12 Calorie Row
20 Double Dumbbell Front Squats (50s/35s)
12 Calorie Row
10 Double Dumbbell S2O (50s/35s)
WORKOUT STRATEGY & FLOW
Row: Pacing should be moderate (~75%), with the goal to finish rows under 80 seconds. Breathe out on the end of the pull and relax the hands on the ascent back in.
Dumbbell Deadlift: Lock in that midline, hook grip the dumbbells and get to work! Make sure to stand up all the way and not short change reps.
Dumbbell Front Squats: Resting on the top of the shoulders is fine. Be sure to break parallel and open the hips fully at the top. Find a cadence with breathing (ideally breath in on the descent and out on the ascent). Going 20s or 15-15-10 is a good goal!
Dumbbell Shoulder to Overhead: Push jerk all reps to save shoulders! This will save your shoulders and teach you to hip drive better and better. Make sure you lock out and stand up reps. Dumbbells are easy to get lazy with. Keep your eyes on the horizon and find that rhythm to get reps done quickly!
The weight selected on all dumbbell movements should allow for completing 7-10+ reps at a time. Don’t push sets to their breaking points, and don’t drop the dumbbells from the top. Take care of the equipment and set them down with care!
4x :30/:30 Row
then…
2 Sets:
50 Ft. Earthquake Bar Overhead Carry
20 Cossack Squats (10/side)
10 Banded Good Mornings
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
*Do a set every 1:30
**Weight is ACROSS
Complete AMRAP 20 Minutes:
20/16 Calorie Row
40 Double Dumbbell Deadlifts (50s/35s)
20/16 Calorie Row
30 Double Dumbbell Front Squats (50s/35s)
20/16 Calorie Row
20 Double Dumbbell S2O (50s/35s)
Rx+:
AMRAP 20 Minutes
25/20 Calorie Row
50 Double Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
40 Double Dumbbell Front Squats (50s/35s)
25/20 Calorie Row
30 Double Dumbbell S2O (50s/35s)
WORKOUT STRATEGY & FLOW
Row: Pacing should be moderate (~75%), with the goal to finish rows under 80 seconds. Breathe out on the end of the pull and relax the hands on the ascent back in.
Dumbbell Deadlift: Lock in that midline, hook grip the dumbbells and get to work! Make sure to stand up all the way and not short change reps.
Dumbbell Front Squats: Resting on the top of the shoulders is fine. Be sure to break parallel and open the hips fully at the top. Find a cadence with breathing (ideally breath in on the descent and out on the ascent). Going 20s or 15-15-10 is a good goal!
Dumbbell Shoulder to Overhead: Push jerk all reps to save shoulders! This will save your shoulders and teach you to hip drive better and better. Make sure you lock out and stand up reps. Dumbbells are easy to get lazy with. Keep your eyes on the horizon and find that rhythm to get reps done quickly!
The weight selected on all dumbbell movements should allow for completing 7-10+ reps at a time. Don’t push sets to their breaking points, and don’t drop the dumbbells from the top. Take care of the equipment and set them down with care!
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