2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
10 Slam Balls
20 Slam Ball Lunges
STATION 2
AMRAP
10 Slam Ball Push Press
20 Double Unders
STATION 3
AMRAP
10 Up-Down + Slam Ball
20 Slam Ball Russian Twists
FOR TIME (5 MINUTE CAP)
1 ROUND
100m Run
10 KB DL
10 KB High Pull
10 Wall Ball Front Squat
1 ROUND
100m Run
10 KB SDHP
10 Wall Ball Thrusters
10 Step-ups
10-8-6-4
Sumo Deadlift
(Score is Weight)
AMRAP x 15 MINUTES
200m Run
12 Wall Balls (20/14)|(14/10)
12 Sumo Deadlift High Pulls (95/65)|(75/55)
12 Box Jumps (24/20)
(Score is Rounds + Reps)
Row or bike for 4 minutes. Rx+ nose breathing only.
Then:
3 Rounds of
10 Air Squats
5 TLLTs
10 Powerball Shots (Light).
Then:
Go over wallball technique – how to catch the ball, where to hold it, do you drop your arms? do you start squatting early to cushion the ball? How far back from the wall do you like?
Try to refine all of that.
For Time:
150 Wall-Ball Shots, 20# / 14#
2 ROUNDS (2 MIN CAP)
5 Bodyweight Kang Squats*
10 Alt. Groiners w/twist
20 Mountain Climbers
*Kang Squat = Goodmorning + squat + Bootstrapper + Finish the goodmorning
Into …
1 ROUND (4 MIN CAP)
1:00 Row
10 Alt. Step-Ups
1:00 Bike
10 Box Jumps w/step down
AMRAP x 7 MINUTES
12/10 Cal. Row
7 Box Jumps
12/10 Cal. Bike
7 Box Jumps
-Rest 2:30-
Repeat!
(Score is Rounds + Reps)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
MAX Renegade Row*
*RR= DB Row R + DB Row L + Push-Up
STATION 2
MAX DB Bent Over Row
STATION 3
MAX DB Front Squat
STATION 4
MAX DB Push Press
5 SETS
20/15 Cal Bike
25 Russian KB Swing (70/53)|(53/35)
30 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets-
*No jump. Fast as possible step-up and down with full extension at the top. Wear a vest for full workout.
(Score is Each Set for Time)
3 ROUNDS:
100m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups
2 ROUNDS:
10 Arm Haulers
10 DB Tempo Strict Press (31X1)
10 Scap Push Ups
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row
(No Measure)
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
(Score is Reps)
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.
(No Measure)
3 QUICK ROUNDS
30 Mountain Climbers
15 Sit-ups
10 DB Curl to Press
5-5-5-5
Tempo Bench Press (2111)
(Score is Weight)
3 ROUNDS
15 DB Bench Press (35/25)|(25/15)
12 DB Renegade Rows*
*1 Rep = Row L + Row R (no push-up)
-into-
100 Sit-ups
-into-
30-20-10**
DBL DB Hang Snatch
**15/12 Cal Bike after each full round.
(Score is Time)
3 ROUNDS:
200m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or bar Muscle Up or Strict False Grip Ring Row or Strict Pull Ups. Work with your coach and get better!
(No Measure)
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
If you can’t make a 2 minute clock on the run, cut the distance down.
(Score is Reps)
3 ROUNDS:
200m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or bar Muscle Up or Strict False Grip Ring Row or Strict Pull Ups. Work with your coach and get better!
(No Measure)
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run/Row
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
If you can’t make a 2 minute clock on the run, cut the distance down.
(Score is Reps)