1 ROUND
4 Up-Downs w/right hand on DB*
:30 Tuck Hold
4 Up-Downs w/left hand on DB
6/6 Single Arm DB Strict Press
Into …
1 ROUND
4 Burpee w/right hand on DB
10 Sit-Ups
4 Burpees w/left hand on DB
6/6 Single Arm DB Push Press
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 6/6 Single Arm DB Burpee
MIN 2 – 12/12 Single Arm DB Push Press
MIN 3 – 18 Sit-Ups
(No Measure)
1:00 Alt. Groiners
1:00 Deep Squat Hold
Into…(8:00 Cap)
2 Rounds
10 Air Squats Narrow Stance
10 Push Ups
2 Rounds
10 Air Squats Wide Stance
10 RDLs, empty bar
2 Rounds
10 Empty Barbell Back Squats
10 Empty Barbell Hang Muscle Cleans
KEEP GOING!!!!! YOU ARE GETTING SO STRONG!
4 ROUNDS FOR TIME
75 Double Unders -or- 150 Single Unders
15 Russian KB Swings AHAP
-11:00 Hard Cap-
(Score is Time)
3 ROUNDS
:30 Air Squats
:30 Burpees
:30 Deadlifts
:15 Rest
ON A 12:00 RUNNING CLOCK…
Build to 2RM Power Clean
*Last seen 11/29/19
(Score is Weight)
4 SETS
AMRAP x 3 MINUTES
3 Power Cleans (135/95)|(95/65)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Plank Hold
1:00 Plank Rotations*
*Push-up Plank to Elbow Plank and repeat!
STATION 2
:30 Squat Hold
1:00 Squat Jumps
STATION 3
:30 Hollow Hold
1:00 Sit-Ups
STATION 4
:30 Superman Hold
1:00 Burpees
1. 3 SETS
800m Run
-Rest 4:00 b/t Efforts-
(Score is Time for Each Set)
2. NOT FOR TIME
1 Mile Jog (EZ Pace)
(No Measure)
1:00 Alt. Groiners
1:00 Bootstraps
Into…(8:00 Cap)
2 Quick Rounds
10 Air Squats Narrow Stance
10 Elbow Punches
2 Quick Rounds
10 Air Squats Wide Stance
10 RDLs
2 Quick Rounds
10 Empty Barbell Back Squats
10 Empty Barbell Hang Muscle Cleans
FOR LOAD
10RM Back Squat
(Score is Load)
4 ROUNDS FOR TIME
75 Double Unders
15 Hang Squat Clean (95/65)|(65/45)
-11:00 Hard Cap-
(Score is Time)
FOR LOAD
12-9-6-3-1-3-6-9-12
Deadlift
-Rest as Needed b/t Sets-
*All reps must be done unbroken with a :01 pause on the ground. No slamming of the bar. Grip must stay on bar the whole time. Build every set to heavy single rep. Then on the way back up the ladder, the second half must be heavier than the first half.
(Score is Heavy Single)
1:00 Alt. Groiners
1:00 Deep Squat Hold
Into…(8:00 Cap)
2 Rounds
10 Air Squats Narrow Stance
10 Push Ups
2 Rounds
10 Air Squats Wide Stance
10 RDLs, empty bar
2 Rounds
10 Empty Barbell Back Squats
10 Empty Barbell Hang Muscle Cleans
Warm Up: 50%-60%-70%x4
Wave 1: 80%x3, 85%x2, 90%x1, 95%x1
Wave 2: 80%x3, 85%x2, 90%x1
4 ROUNDS FOR TIME
75 Double Unders -or- 150 Single Unders
15 Russian KB Swings AHAP
-11:00 Hard Cap-
(Score is Time)
2 ROUNDS (6 MIN CAP)
50m Shuttle Run
8 KB Sumo Deadlifts
8 KB Upright High Pulls
5 Scap Push-Ups + 5 Knee Push-Ups
10 Alt. Bodyweight Lunges
EVERY 2:30 FOR 7 SETS
100m Run
15 KB Sumo Deadlift High Pull
10-15 Push-Ups*
MAX Alt. Lunges
*Athletes choose how many Push-Ups they do every set. Stick with the same number every set. Try to complete the push-ups unbroken or 1 break.
(Score is Number of Lunges Each Set)
2 SETS…
100m Run
20 Arm Circles Forward
20 Arm Circles Back
:30 Doorway Stretch (L/R)
AMRAP x 8 MINUTES
20 Shoulder Taps
5 Push Up to Pike
7/5 Cal Row
20 Mountain Climbers
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
12/10 Cal Row
10 Strict DB Press
-Rest 2:00-
AMRAP x 8 MINUTES
Run 200 meters
5 Strict Pull Ups
(Score is Rounds + Reps)
AMRAP x 7min *
Max meter bike
*EMOM 10 jumping sqt, start with squats on 0:00)
Squat to a MB
Show your hips
Full extension of your knees
Jump and separate your feet from the ground
FOR RECOVERY
1:00 Child’s Pose
1:00 Saddle + Arm Cross (R)
1:00 Saddle + Arm Cross (L)
1:00 Child’s Pose
1:00 Rebound Recovery
(No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
15/12 Cal Row
STATION 2
EMOM
5 Burpees over DB + 7 DB Deadlift
STATION 3
EMOM
15/10 Cal Bike
STATION 4
EMOM
5 Burpees over DB + 7 DB Push Press
E2MOM x 16 MINUTES
MIN 1 & 2 — 10 DB Box Step Overs then Max Cal Row*
MIN 3 & 4 — Max Distance HS Walk
*DB Box Step-Overs (50/35)|(24/2)
(Score is Lowest Distance)
2 SETS…
20 Arm Circles Forward
20 Arm Circles Back
:30 Doorway Stretch (L/R)
AMRAP x 8 MINUTES
20 Shoulder Taps
5 Push Up to Pike
:20 Pike Hold
7/5 Cal Row
20 Mountain Climbers
5/5 Single Arm Bent Over Row→Rows in the top of the Push Up*
*May progress to Rows in the top of the Push Up as desired by the athlete.
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
-Rest 2:00-
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
*Renegade Row = Row L + Row R + Push-Up
(Score is Rounds + Reps)
FOR RECOVERY
1:00 Child’s Pose
1:00 Saddle + Arm Cross (R)
1:00 Saddle + Arm Cross (L)
1:00 Child’s Pose
1:00 Rebound Recovery
(No Measure)
ON A 15:00 RUNNING CLOCK…
Establish 10RM TNG Power Clean & Jerk
(Score is Load)
EMOM x 7 MINUTES
3-5 Reps of Power Clean & Jerk (Use Same Load as 10RM)*
*Athlete should choose number of reps they can completely crisply EMOM.
(No Measure)