3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 DB Push Press
1:00 Box Jumps
STATION 2
Moderate Pace Row
STATION 3
1:00 DBL DB Snatch
1:00 Sit-ups
STATION 4
Moderate Pace Bike
AMRAP x 14 MINUTES
14 Alt. DB Snatches (50/35)
14 Single DB Lunges*
*Hold DB in front rack with both heads of DB touching body.
3 ROUNDS…
5/5 SA DB Curl to Arnold Press
8/8 Split Squats → 8/8 DB Farmers Split Squats
10 Scap Pull-Ups
10 Scap Push-Ups
5 Broad Jumps → 5 Burpee Broad Jumps
EMOM x 8 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)
MIN 2 – Practice Full Climb or Scaling Option
EMOM x 15 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)
MIN 2 – 200/150m Row
MIN 3 – 2-3 Rope Climbs
Score is weight on the DB Complex
FOR QUALITY*
100 Reps Banded Face Pull
100 Reps Banded Lat Pull Down
100 Reps Banded Tricep Ext
100 Reps Banded Kneeling Crunch
*Break up reps/sets in any order. Use medium sized band for all…need to be able to get at least 15-20 quick reps of each at a time when fresh.
PARTNER WARMUP
AMRAP x 5 MINUTES
P1: Row
P2: 8 Slam Ball G2OH* + 8 Alt. Lunges (Swap to Jumping Air Squats at the halfway mark)
IN TEAMS OF 2…
AMRAP x 16 MINUTES
P1 – 250m/150m Row
20 Slam Balls
P2 – MAX Box Jump OR Step Overs
2-3 SETS EACH
P1 – 8 Rower Pike-Ups
P2 – MAX Russian Twists w/slam ball
1 ROUND
200/150m Row
25 Jumping Jacks
25 Mountain Climbers
-into-
2 ROUNDS
10 Lunges –> 10 Jumping Lunges
10 Double DB Deadlifts
10 Double DB Front Squats
3 SETS
8/8 DB Bulgarian Split Squats
25 Banded Glutes Bridges
-Rest 1:30 b/t Sets-
Score is weight on the split squats.
EMOM x 14 MINUTES
MIN 1 – 12/10 Cal Row
MIN 2 – 8 DB Hang Squat Cleans (50/35)
3 ROUNDS…
5/5 SA DB Curl to Arnold Press
8/8 Split Squats → 8/8 DB Farmers Split Squats
10 Scap Pull-Ups
10 Scap Push-Ups
5 Broad Jumps → 5 Burpee Broad Jumps
EMOM x 8 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)
MIN 2 – Practice Full Climb or Scaling Option
EMOM x 15 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)
MIN 2 – 200/150m Row
MIN 3 – 2-3 Rope Climbs
Score is weight on the DB Complex
6 minutes of:
20 Single Unders
10 Alternating Bird Dogs
5 Down Dog – Up Dog
:20 Pigeon/side
10 Butt kickers
8 Air Squats
8 Ring Rows
4 Alt. Ring Assisted Pistols
For Time:
200 Double Unders
50 Butterfly Sit Ups
50 Weighted Step Ups (53/35)(24/20)
5 Rope Climbs
100 Double Unders
25 Toes to Bar
25 Burpees
3 Rope Climbs
50 Double Unders
10 GHD Sit Ups
10 Pistols
1 Rope Climb
3 Rounds
10 Bent over barbell rows (supine grip)
15 Banded tricep extensions (squeeze at bottom!)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
2:00 Max Distance Row
1:00 Max Burpees Over Rower
STATION 2
400m Run
Rest Remainder
STATION 3
2:00 Max Distance Bike
1:00 Max Slam Balls
STATION 4
400m Run
Rest Remainder
1. 4 ROUNDS FOR QUALITY
3:00 Moderate Pace Bike / 2:00 Easy Pace Bike
2. FOR QUALITY
10:00 Stretch & Mobilize as Needed for the Heavy Front Squats
Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.
3:00-4:00 of Slow Bike or Rolling (during Intro!)
Into…
2 SETS
10 Step-Back Groiners + Air Squat*
10 Alt. Elbow Punches
5 Full-Grip Front Squats (for warm-up, really drive up in full grip)
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups (:02 pause at the top)
3-3-3*
Front Squat
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee
FOR TIME
200m Sprint
30 Hang Power Clean (155/105)
50 Toes 2 Bar
200m Sprint
20 Hang Power Clean (185/135)
40 Toes 2 Bar
200m Sprint
10 Hang Power Clean (205/145)
30 Toes 2 Bar
200m Sprint
2 ROUNDS
5/5 Single Arm DB Bent Over Row
10 Frog Jumps
10 Alt. Cossack Squats
EMOM x 16 MINUTES
MIN 1 – MAX Wall Balls
MIN 2 – MAX Farmer’s Hold
MIN 3 – MAX DB/KB Seesaw Bent Over Row
MIN 4 – MAX Hollow Hold
Score is total number of Wall Balls!
PARTNER WARM UP
AMRAP x 8 MINUTES
P1: Step Ups → Up-Downs → Box Jumps
P2: 2 ROUNDS
10 Push Press
10 Air Squats
20 Mountain Climbers
EVERY 1:15 x 7 SETS*
5 Push Press
*Start at a light weight a build to a moderate weight.
FOR TIME
15-12-9-6-9-12-15
Push Press (75/55)
Up-Down Box Jumps (24/20)
-15:00 Time Cap-
Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.
3:00-4:00 of Slow Bike or Rolling (during Intro!)
Into…
2 SETS
10 Step-Back Groiners + Air Squat*
10 Alt. Elbow Punches
5 Full-Grip Front Squats (for warm-up, really drive up in full grip)
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups (:02 pause at the top)
Alternating EMOM with a 45 second plank or handstand hold
FOR TIME
9-7-5-15-12-9
Goblet Squat 53/35
Burpee
RX+
Front Squat 95/63
Bar Facing Burpee
1 Liftoff to knee + 1 Pause at knee (2 seconds) Pull + 1 Pause at knee (2 seconds) snatch.
Focus is first pull. Use legs and straight pull to the knee (flat feet).
Fast elbows and hips back in the catch.
Suggested build – 50%x5
60-70% x 3
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Hollow Hold
then…
Max DB Thrusters
STATION 2
:30 Squat Hold
then…
Max Box Step-Ups
STATION 3
:30 Top of Push-up Hold
then…
Max
Double or Single Unders
STATION 4
:30 Bar Hang
then…
Max
DB Bent Over Row
3 ROUNDS
20 Singles → 20 High Jumps → 20 Double-Unders
20 Marching Plank*
5/5 DB Upright Row
*Plank on elbows, alternate lifting foot 2-3 inches off the ground
AMRAP x 10 MINUTES
20 Alt. Single Arm DB Hang Cleans
40 Mountain Climbers
60 Double-Unders
2-3 SETS
10/10 DB Hammer Curls
20 Alt. Deadbugs
3 ROUNDS (8:00 CAP)
15 Jumping Jacks
10 Banded Good Mornings
5 Divebomb Push-ups
5/5 BR Reverse Lunges
EVERY 1:00 x 7 SETS*
5 Deadlifts
*Start at a light weight a build to a moderate weight.
AMRAP x 8 MINUTES
10 Deadlifts (155/105)
10 Push-ups
20 Walking Lunges
-Rest 2:00-
AMRAP x 4 MINUTES
5 Deadlifts
5 Push-ups
10 Walking Lunges
Row 1000/800 meters
Run 800 meters
100 double unders
200 meter farmers carry
4 rope climbs
50 meter sled push
4 rope climbs
200 meter farmers carry
100 double unders
Run 800 meters
Row 1000/800 meters
40 minute time cap – pace wisely.
Scaled – Modify row and run distances as needed, single unders, light farmers carry, no sled or unweighted
RX – 2 x 35/26, 15′ rope climb (12/9/12 A1A), 45/25 x 2 on sled
RX+ 2 x 53/35, 12′ legless, 45/25 x 4 on sled
Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.
Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard
Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold
Take 1/3 Body Weight and do max reps strict press. Bar touches shoulders then locks out overhead – legs stay straight whole time.
This is RX+ instead of strict press.
If you can do 5+ strict HSPU, do this instead of the strict press. Max set of unbroken strict HSPU.
FOR TIME
2 Rounds:
50/35 Calorie Row
50/35 Push Ups
Must touch chest on ground and then full extension at top of push up. Can’t roll up off of thighs. You know if you’re doing it…
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)
Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.
Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard
Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold
Alternating EMOM with 50-100 Army Flutter Kicks
FOR TIME
50/40 Cal Row
50 Up-Downs
This is a sustained sprint – apply effort accordingly.
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
5 Up-Downs + 10 KB Swing
STATION 2
AMRAP
10 KB Alt. Lunge (goblet hold)
10 Sit-ups
STATION 3
EMOM
:45 Plank Hold
STATION 4
AMRAP
5 Up-Down
10 KB Swing
10 KB Alt. Lunge
10 Sit-ups
:25 Plank
4 ROUNDS FOR TIME
12 Box Jump Over (24/20)
12 C2B Pull-Ups
12 HSPU
12 Deadlifts (275/195)
Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.
Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard
Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold
3-3-3*
Push Press
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
FOR TIME
50/40 Cal Bike
50 Up-Downs
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)
1. AMRAP x 3 MINUTES
Push Jerks (155/105)
-Rest 3:00-
2. AMRAP x 3 MINUTES
Push Jerks (175/125)
-Rest 3:00-
3. AMRAP x 3 MINUTES
Push Jerks (195/140)
-Rest 3:00
4. AMRAP x 3 MINUTES
Push Jerks (215/155)
1 ROUND
100m Jog
10 KB Sumo Deadlifts
50m Skip
8 KB Upright Rows
100m Run
6 KB SDHP
5 ROUNDS FOR TIME
200m Run
15 KB SDHP
20 Sit-Ups
-15:00 Hard Cap-
3 ROUNDS (7 MINUTE CAP)
50m Shuttle Run
10 Air Squats
50m Shuttle Run
10 Push-ups
50m Shuttle Run
10 Kang Squats
EVERY 1:15 x 7 SETS*
5 Thrusters
*Start at a light weight a build to a moderate weight.
AMRAP x 12 MINUTES*
12 Thrusters (75/55)
10 Slam Balls
8/6 Cal Bike
*Alternate movements with partner. See video for detail!
3 Rounds
Row 200m at 22 s/m
10 Band Pull Aparts
10 Lat Engagements
5 Ring Rows
Legs stay straight in hollow position. No kipping at all, no bending knees.
14 minute AMRAP
8 Burpee Plate ground to overhead (35/25)[45/35]
8 Chest to Bar Pull Ups [3 Muscle Ups]
40 Double Unders
2 Rounds:
25 GHD Sit Ups
25 GHD Hip Extensions
15 Bicep Curls (choose weight)