2 ROUNDS (2:30 CAP)
5/5 Single Arm KB Strict Press w/:02 pause overhead
5/5 Single Arm KB High Pulls
10 Alt. Step-Ups
:30 Bike
Into ….
2 ROUNDS (2:30 CAP)
50m Double KB Overhead Carry
10 Hollow Rocks
1:00 Bike
EMOM x 15 MINUTES
MIN 1 – 15 KB or DB Push Press
MIN 2 – 15/12 Cal. Bike
MIN 3 – 15 Box Jumps
(Score is Weight)
Run 200 meters
20 Alt. Groiners
20 KB Deadlifts
into…
Run 200 meters
16 Alt. Lunge Steps (Bodyweight)
12 Russian KB Swings
into…
Run 200 meters
8 Goblet Lunges
8 American KB Swings
4 SETS
Run 200 meters
20 KB Swing (53/35)|(35/26)
20 KB Goblet Lunges
Run 200 meters
-1:00 Rest b/t Sets-
Note total time
RX+ finish each round with 5/3 bar muscle ups
“TABATA”
TABATA 1 – Hollow Hold
-Rest 1:00-
TABATA 2 – Deadbugs
*Complete all 8 Rounds of T1 then transition to T2.
(No Measure)
3 ROUNDS
100m Run
10 Lunge + Twists
8 Goblet Squats
6 Up-Downs
5-5-5-5
Tempo Back Squat (32X1)
(Score is Weight)
AMRAP x 10 MINUTES
10 Back Squats (95/65)|(65/45)
10 Burpees Over Bar
(Score is Rounds + Reps)
FOR TIME
40-30-20-10*
Single DB Box Step Up (50/35)
*50′ HS Walk After Each Set
(Score is Time)
1 ROUND
1:00 Easy Bike
20 Alt. Groiners
20 KB Deadlifts
into…
2 ROUNDS
1:00 Moderate Bike
16 Alt. Lunge Steps (Bodyweight)
12 RKB Swings
into…
3 ROUNDS
:30 Hard Bike
8 Goblet Lunges
6 American KB Swings
4 SETS
2:00 Max Cal Bike
1:00 KB Swing (53/35)|(35/26)
1:00 KB Goblet Lunges
-1:00 Rest b/t Sets-
(Score is Reps)
“TABATA”
TABATA 1 – Hollow Hold
-Rest 1:00-
TABATA 2 – Deadbugs
*Complete all 8 Rounds of T1 then transition to T2.
(No Measure)
EMOM x 10 MINUTES
MIN 1 – 3 Burpee Muscle-Ups
MIN 2 – 5 Power Snatch (155/105)
(No Measure)
2 ROUNDS (5 MIN CAP)
50m Jog
50m Skip
5/5 Split Squats
10 Up-Downs
Immediately into …
TABATA (4 MINUTES)
8 ROUNDS :20 ON / :10 OFF
MVMT 1: Single-Unders
MVMT 2: Lateral Single-Unders
MVMT 3: SLOW High Jump Singles
MVMT 4: Single Unders w/double-under wrist speed (jump rope held in right hand)
MVMT 5: Single Unders w/double-under wrist speed (Left Hand)
MVMT 6: 3 Singles + 1 Double-Under
MVMT 7: 2 Singles + 1 Double-Under
MVMT 8: See if you can string 5+ double-unders together!
AMRAP x 16 MINUTES
200m Run
10 Alt. DB Suitcase Lunges
20 Double-Unders
10 Burpees
(Score is Rounds + Reps)
AMRAP x 6 MINUTES
6/4 Cal Bike
8 Ring Rows
10 Jumping Air Squats
EVERY 1:15 x 7 SETS*
1 High Hang Power Clean
+
2 Hang Power Clean
*Keep loading light-moderate.
(Score is Weight)
5 ROUNDS FOR TIME
10/8 Cal Bike
8 Hang Power Clean (95/65)|(75/55)
6 Pull-ups
-8:00 Hard Cap-
(Score is Time)