3 Rounds:
10 Big Arm Circles (Forward/Backward)
20 Russian Twists
30 Plank Shoulder Taps
With a partner, alternating FULL ROUNDS, complete AMRAP 15:
5 Hand-Release Pushups
5 Squat Cleans
5 Box Jump-Overs
3-Position Clean
3 Sets:
1:00 Row (Easy to Moderate)
7 Cossack Squats (each side)
7 Single Arm Dumbbell Presses (each side) (light)
1 Above knee + 1 Below Knee + 1, 1″ off floor + 1 Jerk x 2 sets @ 73% of 1rm Clean & Jerk
1 Above knee + 1 Below Knee + 1, 1″ off floor + 1 Jerk x 2 sets @ 78% of 1rm Clean & Jerk
*Percentages based off of 1-RM Clean & Jerk
In teams of 2 or 3, complete in Conga Line Style:
30/24 Calorie Bike
30 Shoulder-to-Overhead (115/80)
30/24 Calorie Row
30 Wallballs (20/14)
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
2 Rounds:
250m Ski OR Row
5 Inchworms
10 Box Jumps with Step Down
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
In a team of 3, complete the following in 30 minutes:
Max Distance on the AirRunner (Switch every 400 M.)
Max Rounds of:
30 Burpee Box Jump-Overs (24/20)
90 Double Unders
30 DB Bench Press (50/35)
3:00 Cardio (Your Choice)
15 Good Mornings
then…
2 Sets:
10 Alt. V-Ups
10 DB Thrusters (light)
With a partner, alternating Full Rounds, complete 6 Rounds EACH (12 Total):
12 Toes-to-Ring
3 Squat Cleans (185/115)
Rx+:
15 T2R
3 Squat Cleans (205/135)
4 Rounds, not for time:
12 Front Rack Stepups
12 Alt. Standing DB Curl
12 Landmine Chop
2 Sets:
1:00 Cardio (your Choice)
8 Single Arm Kettbell Swings (each Side) (light/moderate)
12 Alternating V Ups
With a partner, complete 4 Rounds of the following:
AMRAP 6:
30/27/24 Calorie Bike
30 GHD/AbMat Situps
30 American KB Swings
*Max Reps in remaining time:
Sandbag-over-the-Shoulder (150/100)
-Rest 1:00-
2-4 Rounds:
10 Evil Wheel
10 Pulse Ups
10 Standing Banded Pallof Press (each side)
10 Landmine Windmills (each side)
Pulse Ups:
https://www.youtube.com/watch?v=Dv3G4WOFG5A
Banded Pallof Press:
https://www.youtube.com/watch?v=ROfbsAwixoU
Landmine Windmill:
https://www.youtube.com/watch?v=W5d1DhylcHA
2 Rounds of:
1:00 Row or Ski
6 Goblet Squats
12 Banded Good Mornings
6 Strict DB Press (each arm)
Every minute on the minute for 10 minutes.
With a partner, alternating movements complete 6 rounds (total) for time:
12/9 Calorie Ski
9 Burpees-Over-the Bar
6 Clusters (135/95)
-Rest 3:00-
With a Partner, Complete For Time:
36/32/27 Calorie Ski
27 Synchro Burpees-Over-the Bar
18 Synchro Thrusters (135/95)
Rx+: (155/105)
4x :30/:30 Row
then…
2 Rounds:
5 Inchworms
10 Squat Jumps
10 Kettlebell Swings
5 V-Ups
Complete EMOM 15:
1-Max DB Bench Press
2-Max AbMat Situps
3-Max Box Jumps
4-Max Calorie Row
5-Rest
1 Set:
250m Row
10 Single Arm Kettlebell Step Back Lunges (light) (each side)
8 hanging scap retractions
6 kip to swing
4 strict pull ups
Complete For Time:
50’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
20 Toes to bar
10 Chest-to-Bar
-Rest 2:00-
100’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
2 Rounds:
10 Toes to bar
5 Chest-to-Bar
-Rest 2:00-
150’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
5 Rounds:
4 Toes to bar
2 Chest-to-Bar
Rx+:
Complete For Time:
50’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
20 Toes to bar
10 Bar Muscle-Ups
-Rest 2:00-
100’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
2 Rounds:
10 Toes to bar
5 Bar Muscle-Ups
-Rest 2:00-
150’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
5 Rounds:
4 Toes to bar
2 Bar Muscle-Ups
Warmup with:
3 Muscle Clean + 3 Tall Clean x 3 sets
– Stay light
then…
3 Cleans From the Above the Knee x 2 sets @70% of 1RM Clean
3 Cleans From the Above the Knee x 2 sets @75% of 1RM Clean
2:00 Cardio
then…
2 Rounds:
10 Stepback Lunges (Total)
30 Flutter Kicks (Total)
5 Push Ups to Downward Dog
*After each set, complete 10 DB Bent over Rows
Complete AMRAP 10:
10/7 Calorie Ski
5 Burpees over the Bar
10 Front Squats
crossfitnorthcloud.com