4x :20/:10 Bike
then…
2 Rounds:
10 Red Band Pullaparts
5 Inchworms
10 Stepback Lunges w/Twist
Every 2:00, for 32:00 (4 Rounds):
1-30/24 Calorie Run
2-30 Air Squats
3-30/24 Calorie Ski
4-30/24 Pushups
Single-Arm DB Bench Press (3×10 each arm)
*Superset w/10 Ring Dips
2 Rounds:
30 Plate Hops
10 Stepback Lunges (Total)
10 Alt. V-Ups
1 Clean Pull + 1 Clean x 2 sets @80-85% of 1RM
1 Clean Pull + 1 Clean x 3 sets @85-90% of 1RM
AMRAP 9:
3 Power Cleans
6 Air Squats
9 Box Jump Overs
2:00 Ski
2 Sets:
10 Single Dumbbell Upright Rows (Each Arm)
10 Lateral Step Ups (Each Leg)
20 Alternating Leg V-Ups
Complete 5 Rounds For Time:
8 Single Arm Hang Dumbbell Clean and Jerks (50/35)
10 AbMat or GHD Sit Ups
12 Alt. Dumbbell Step-Ups (50/35) (24″/20″)
Rx+:
Complete 5 Rounds for Time:
12 Single Arm Hang Dumbbell Clean and Jerks (50/35)
14 GHD Sit Ups
16 Alt. Dumbbell Step-Ups (50/35) (24″/20″)
TARGET SCORE
Target Time: 11 minutes
Time Cap: 15 minutes
STIMULUS and GOALS:
The goal here is to maintain consistency and unbroken sets. Utilize the transition between movements for rest.
How it should Feel: Hang onto the dumbbell, it should feel like a lung burner!
WORKOUT STRATEGY & FLOW
Single arm hang dumbbell clean and jerks: aim to keep these unbroken each round. We want a moderate weight you are confident with and can utilize those hips throughout!
GHD/AbMat sit ups: aim to keep these 1-2 sets each round. Fire the quads to help sit up each rep.
Alternating dumbbell step ups: aim to keep these unbroken each set. Rest the dumbbell on your shoulder and utilize a strong drive off the box each rep. Quick turnaround once completing each rep will keep you moving!
1 Clean Pull + 1 Clean x 2 sets @80-85% of 1RM
1 Clean Pull + 1 Clean x 3 sets @85-90% of 1RM
6 Deadlifts x 3 Working Sets
* Move up in weight each set.
* rest 2 minutes between sets
2 Rounds:
1:00 Machine (moderate)
1:00 Single Unders
10 Kipping Swings
5 Strict pull ups
5 Inchworms
Complete For Time:
45 Double Unders
20 Pull Ups
45 Double Unders
15 Chest to Bar
45 Double Unders
10 Burpee Pull Ups
45 Double Unders
15 Chest to Bar
45 Double Unders
20 Pull Ups
45 Double Unders
Rx+:
60 Double Unders
30 Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
10 Burpee Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
30 Pull Ups
60 Double Unders
TARGET SCORE:
Target Time: sub 9 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
How to Pace: Don’t go out too hot and blow up, but also aim to push how big of sets you can hold onto.
WORKOUT STRATEGY & FLOW
Double-Unders: Focus on keeping a relaxed grip and shoulders in preparation for the high-volume upper body pulling.
Pull-ups & chest to bar: aim for smart sets and short rest here. The volume will add up fast! Be effective with your kip and don’t hold on too long and tax your grip.
Burpee pull-ups: these are all about consistency. Pick a pace you can hold and keep moving. Our grip will get a temporary break but our breath will be more taxed. Stay steady on this one!
2:00 Jog
then…
2 Sets:
10 goblet squats (light)
10 V-Ups
With a partner, switching every 200 M. Run completed:
AMRAP 21 Minutes:
20 Wall Balls (20/14)
20 AbMat/GHD Sit Ups
*200m Run
-rest 2:00-
With a partner, alternating sets*
6 Sets (each) (1 Set every 0:30)
5 Power Clean and Jerks (95/65) (must be touch’n go/unbroken)
-directly into-
6 Sets (each) (1 Set every 0:30)
4 Power Clean and Jerks (115/85) (must be touch’n go/unbroken)
2 Rounds:
1:00 cardio (your choice)
10 Air squats
5 Pushup to Downward Dog
10 Hanging scap retractions
6 Kipping Swings
2 Strict Pullups
5 Single arm dumbbell thrusters (each side) (light)
Complete For Time:
15-10-5
Dumbbell Thrusters (2×50/35)
20-15-10
Pullups
5 MINUTE CAP
-Rest Until Minute 6-
20-15-10
Dumbbell Thrusters (2×35/20)
15-10-5
Chest to Bar Pullups
8 MINUTE CAP
Complete For Time:
15-10-5
Dumbbell Thrusters (2×50/35)
30-20-10
Chest to Bar Pull Ups
5 MINUTE CAP
-rest Until Minute 6-
30-20-10
Dumbbell Thrusters (2×35/20)
15-10-5
Bar Muscle Ups
8 MINUTE CAP
3 Rounds:
10 Landmine Chop/Side
10 Back Rack Walking Lunges
10 Ring Dips
2 Sets
10 goblet squats (light)
10 V ups, 10 sit ups
100m Jog
AMRAP 10:00:
10 Double DB Deadlifts
10 Double DB Thrusters
10 Pullups/Ring Rows
2 Sets:
50 Single Unders
6 Dumbbell Snatches (Light)
6 Dumbbell Overhead Squats (Light)
3 strict pull ups
0:20 Handstand Hold
3 Power Snatch + 2 Overhead Squat x 2 sets @ 70% of 1RM Snatch
3 Power Snatch + 2 Overhead Squat x 3 sets @ 75% of 1RM Snatch
For time:
50 Dumbbell Snatches (50/35)
100 Double Unders
10 Rope Climbs
100 Double Unders
50 Dumbbell Snatches (50/35)
Rx+: Legless RC
4 Sets
60 Sec SkiErg Moderate, 60 Sec SkiErg Easy
45 Sec SkiErg Hard, 60 Sec SkiErg Easy
30 Sec SkiErg Harder, 60 Sec SkiErg Easy
15 Sec SkiErg Hardest, 60 Sec SkiErg Easy
2 Min Walking Lunge w/Dumbbells (35lb/25lb)
*Rest 2 Min between sets.
Total: 40 Min
3 Rounds:
50 High Knees (fast)
10 Lunge w/ Elbow to the Floor (Total)
:30 Plank Hold
*In between sets, complete 10 Jumping Lunges
Complete the following for Max Reps, 4 sets of:
AMRAP 3:
10/7 Calorie Row
10 Situps
*Max Reps: DB Push Press
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