2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
10 Wall Ball
10 Push-ups
STATION 2
AMRAP
10 MB Push Press
20 Mountain Climbers
STATION 3
AMRAP
10 MB Ground to OH
30 Plate Hops
5 SETS
2 Power Cleans + 3 High Hang Power Cleans + 4 Hang Power Cleans
-Rest as Needed b/t Sets-
*Start moderate-heavy and build to heavy set of the complex
2 ROUNDS
10 Boot-Strapper Squats
5 Tempo Air Squats (3131)
10 Narrow Stance Air Squats
5 Wide Stance Air Squats
Into…
2 Rounds
10 PVC Pass Throughs
5 Sots Press
10 Over Head Squats
5 Snatch Balances
ON AN 8:00 RUNNING CLOCK…
Practice Transitions on the Low Rings, Low Bar, or Jumping MU
AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch (115/75)|(95/65)
6 Muscle-Ups (Ring or Bar)
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats
FOR TIME
100′ HS Walk*
*5′ increments, Open standards apply.
ABATA
:20 on / :10 off for 8 sets
L-Sit
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
2 ROUNDS
5/5 Single Arm DB Strict Press
10 Alt. Reverse Lunges (bodyweight)
5/5 Single Arm DB Push Press
5/5 Single Arm DB Suitcase Alt. Reverse Lunges*
AMRAP x 6 MINUTES
2-4-6-8-10…
DB Push Press
DB Suitcase Reverse Lunges
-Rest 4:00-
Repeat!
AMRAP x 5 MINUTES
5 Single Ring Ring Rows
5 Kip Swings
5/5 SA DB BOR
5 Up-Downs
3 SETS
7 Wide Grip Pull-ups
10/10 Supported SA DB Row
20 Banded Tricep Pull-downs
-1:30 Rest b/t Sets-
EVERY 2:00 FOR 5 SETS*
15 Sit-ups
8 Burpees
6 Pull-ups
*Rest remaining time then start next set on the 2:00
3 rounds of:
Row 200 meters @ 22 s/m
10 air squats, 2 sec. pause in bottom
10 ring rows or 5 strict pull ups, slow
10 dumbbell hang power snatch, light
10 v-ups
ON AN 8:00 RUNNING CLOCK…
Practice Pull Ups, Slow Ring Rows, Transitions on the Low Rings, Low Bar, or Jumping MU
AMRAP x 16 MINUTES
24 Air Squats
12 DB Hang Power Snatch 50/35
12 Pull Ups
RX+ =
24 Air Squats
12 Hang Power Snatch 75/53
6 Muscle Ups (Bar or Ring)
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats
2 Rounds of:
15 Jumping Jacks
10 Alternating Butt Kickers
10 Alternating High Knees
10 Track Swings Front/Back
10 Track Swings Side/Side
:30 Pigeon each side
Then:
Circle up and go over the squat: full depth/correct positioning/etc.
Squat Challenge
With Kettlebell or Dumbbell at 1/3 Body weight:
Max unbroken full depth, full extension goblet squats. No pausing allowed, must reach full extension then drop right back down into next squat.
0-5 Reps: Needs work
5-10 reps: Getting there
10-15: Better
15-20: Good
20-25: Very Good
25+: Great! You pass the test.
4 Rounds For Time:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/93)
Scale to 33% of deadlift max. If you are inexperienced, use a kettlebell. FORM before speed.
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Cal Bike
STATION 2
Max DBL DB Swing (eye-level)
STATION 3
Max Burpees Over DBs
STATION 4
Max Cal Row
1 SET
10:00 Ski
10:00 Bike
10:00 Row
-5:00 Rest b/t Sets-
*Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.
Line Drills…
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
Immediately after Line Drills 2 Rounds of…
10 Scap Push Ups
5 Push Ups to Down Dog
5 Push Ups (3 second negative)
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional
3×3
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
3×3
Non-Heaving Snatch Balance
3×1
Heaving Snatch Balance
For all three movements, keep loading moderate (heavier than last week). Focus on position / control / appropriate speed.
2-2-2-2-2
Snatch
For the Snatch, keep loading moderate-heavy to heavy (not 2RM). Focus on position / control / speed.
1 ROUND
:30 Legs only bike
5 Up-Downs + 5 Push-Ups
:30 Arms only bike
10 KB Sumo Deadlift
:30 Bike (arms & legs)
5 Burpees + 10 RKBS
EMOM x 12 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 15 Burpees
MIN 3 – 20 Russian KBS
TABATA
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Plank KB Alt. Taps
MOVT 2 – Alt. Glute Bridge Alt. Marches
*Alternate b/t movements 1 & 2 for 8 rounds total.
8 ROUNDS (:20 ON/ :10 OFF)
R1-R2: Single Unders
R3: High Jump Single Unders
R4: Fast Wrist Single Unders
R5: Penguin Taps
R6: Single Single Double Under
R7-R8: Double Unders
Athletes will then transition into…
2 ROUNDS
10 Lunges
10 Good Mornings
10 Air Squats
EVERY 1:15 x 7 SETS*
5 Back Squats
*Start at a light weight a build to a moderate weight.
FOR TIME
800m Run
25 Back Squats (95/65)
150 Double Unders
25 Back Squats
800m Run
-16:00 Hard Cap-
Line Drills…
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
Immediately after Line Drills 2 Rounds of…
10 Scap Push Ups
5 Push Ups to Down Dog
5 Push Ups (3 second negative)
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round