3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Plank
:30 Mountain Climbers
STATION 2
1:00 Bar Hang
:30 Ring Rows
STATION 3
1:00 Hollow Hold
:30 Tuck-Ups
STATION 4
1:00 Medball Overhead Hold
:30 Wall Balls
1. 2 SETS
1 Mile Run
-Rest 4:00 b/t Efforts-
(Score is Time for Each Set)
2. NOT FOR TIME
1 Mile Jog (EZ Pace)
(No Measure)
GENERAL WARM-UP
400m Team Run! Get to know 3 people’s names and 1 fact about each person!
Into…
2 ROUNDS — Quality Burpee “Cindy” (no rushing!)
5 Burpees
10 H-R Push-Ups
15 Air Squats
BARBELL WARM-UP (perform with PVC or Barbell)
2 SETS (call the reps quickly for your athletes)
7 Deadlift
7 Hang Muscle Clean
14 Alt. Elbow Punches (7 each side)
-Quick Rest-
7 Front Squats
7 Wide Grip Presses (behind Neck)
7 Hang Muscle Snatch
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
Goal for Tommy Mac is to try to go unbroken on everything except the Power Snatch. Can you beat your first round time going through round 2?
(No Measure)
8 Min. Bodyweight Flow
-400m run/row/jog/bike buy-in
then:
10 Jumping Jacks
5 Pushups to Down Dog
:20 Pigeon Per Side
:20 Lizard Per Side
5 Wide Leg Squats
5 Medium Leg Squats
5 Narrow Leg Squats
50-60-70×4
Wave 1: 80×3 – 85×2 – 90×1
Wave 2: 80×3 – 85×2
-Home Version-
Tabata Bottom-to-bottom squats.
:20 on, :10 off air squats for 8 rounds. During the 10 second rest, you sit in the bottom of the squat.
6 Minute AMRAP
8 Thrusters (115/83)
50 Double Unders
Go hard!!!!!!!!!!! LET’S GO!!!!!! CROSSFIT!!!!
–At Home Version–
6 Minute AMRAP
8 Burpees w/ a HIGH JUMP
50 line hops (hop laterally over a line back and forth).
If you go super hard on this, it’ll do the trick 🙂
2 ROUNDS (2:00 CAP)
20 Jumping Jacks
8 Bodyweight Goodmornings
:20 Tuck Hold
Into …
2 ROUNDS (2:30 CAP)
:45 Row (increase pace 2nd round)
10 Air Squats (32X1)*
8 Push-Ups
6 Ring Rows
*Focus on a slow & controlled descent, keeping tension in the bottom, then fast up!
3 SETS
250m Row
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Ring Rows
-Rest 1:00 b/t Sets-
-17:00 Hard Cap-
(Score is Time Each Set)
***HOME VERSION***
3 SETS
25 Backpack Cleans
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Backpack Bent Over Rows
-Rest 1:00 b/t Sets-
(Score is Time Each Set)
:20 ON / :10 OFF x 9 SETS
MVMNT 1 – Mountain Climbers
MVMNT 2 – DB Deadlifts
MVMNT 3 – DB Bent Over Rows
6-4-2-6-4-2
Sumo Deadlift*
*Second set of 6-4-2 should be heavier than your first set of 6-4-2
(Score is Weight)
2 ROUNDS FOR TIME
30 Deadlifts (185/125)|(135/95)
20/15 Cal Bike
10 DB Renegade Rows (40/30)|(25/15)
(Score is Time)
BODYWEIGHT FLOW…
1 Push Up
1 Superman
1 Squat
1 Lunge/Leg
1 Sit Up
1 V-Up
Then 2 of each, 3 of each, 4 of each & 5 of each.
Then…
1 SET
:30 Hollow Hold
1:00 Plank Hold
1:00 Active Squat Hold
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press or Push Ups
5-10 STRICT V-ups
Alternating EMOM
(No Measure)
EMOM x 20 MINUTES
MIN 1 – 20 Push Ups
MIN 2 – 20 Lunges*
MIN 3 – 20 Alternating V-Ups
MIN 4 – Max Reps Burpees
Min 5 – Full Rest
Score is Burpees, add weight to Lunge for RX+
Complete 20 push ups any way you wish. Stronger athletes may do 20 unbroken. Others may choose to do 4 sets of 5, or 10 sets of 2. Modify by using a chair or a counter or the back of your couch.
Lunges can be any type.
Sit ups can be any type.
On burpees GO FOR IT! You have rest coming after each set, so work hard and count your reps.
200 Russian Twists 20/14
200 Flutter Kicks
100 side plank hip bridges per side
Partition reps as needed.
Use weight only if you have it on the russian twists.
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 SA DB Push Press (Right Arm)
10 SA DB Front Rack Lunges
10 SA DB Push Press (Left Arm)
10 SA DB Front Rack Lunges
STATION 2
AMRAP
12 Single DB Box Step Ups
12 Box Dips
STATION 3
AMRAP
14 Alt DB Snatches
14 V-Ups
STATION 4
AMRAP
16 Single DB Russian Swings
16 DB Russian Twists
FOR TIME
250m Row
10 HSPU*
10 Box Jump Overs (24/20)
500m Row
20 HSPU
20 Box Jump Overs
750m
30 HSPU
30 Box Jump Overs
1000m
40 HSPU
40 Box Jump Overs
1250m Row
*HSPU are performed with a 4″ deficit.
(Score is Time)
BODYWEIGHT FLOW…
2 SETS
10 Alt. Groiners w/ Reach to Ceiling
10 Standing Trunk Twists (each side to side = 1 rep)
10 Alt. Leg Swings
10 Wide Stance Reach-Thrus*
10 Controlled Broad Jumps (land soft)
*Wide-legged stance, reach down to between the feet and then thru the legs
Then…
1 SET
:30 Hollow Hold
1:00 Plank Hold
:30 Bar Hang
1:00 Active Squat Hold
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows
*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.
(No Measure)
EMOM x 20 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 15 Toes to Bar or 20 Sit-Ups
MIN 3 – Max DB Renegade Rows (50/35)|(35/20)
MIN 4 – Max Rope Climbs
*1 RR = Row L + Row R + Push-up
(Score is Total Reps Each Station)
FOR LOAD
10-8-6-4-2
Front Squat
-Rest as Needed b/t Sets-
(Score is Load of Heavy Set of 2)
-Rest 5:00-
FOR LOAD
10-8-6-4-2
Push Press
-Rest as Needed b/t Sets-
(Score is Load of Heavy Set of 2)
2 rounds
200m run
20 shoulder taps
15 squats
10 kb swing
5 pushups
Same weight last week across 4 sets (warm up with 2-3 sets)
Immediately after each set 10 perfect push-ups (use box or bench as needed)
If you are at home perform 5 set of 15 tempo push-ups (3 sec down – Fast up)
FOR TIME
200m Run or 250m Row
30 Hang Power Clean or Kb swing
400m Run or 500m Row
20 Hang Power Clean or Kb swing
800m Run or 1000m Row
15 Hang Power Clean or Kb swing
(Score is Time)
Weight that you can do 20 reps unbroken