1 mile run
Turkish get-up to the balance of 15 min
Spend the next 10-15 min teaching the kipping pull-up. For athletes without pull-ups, learn the kip in a band.
5 rounds for time:
500m run
2 rounds of “Cindy”
Hip + Knee + Floor
3 Rounds:
400m Row
15 Power Cleans (135/93)
10 Push Jerks
-12min CAP-
(1 burpee per remaining rep)
AMRAP x 5 MINUTES
250/200m Row
10 Air Squats
50’ Bear Crawl (Hips above head)
PARTNER WORKOUT
IN TEAMS OF 2 …
FOR TIME
Accumulate 4k Row*
*Partners must switch every 250m. The partner not rowing will be holding a static hold of their choice
Static Hold Ideas…
Wall Sit
Plank Hold
Hollow Hold
Superman
-16:00 Hard Cap-
(Score is Time)
3 ROUNDS FOR TIME
20 Toes to Bar
20 Alt DB Snatch (50/35)
20 Single DB Step-Up (24/20)
*DB Can be held any way on the body similar to Open standard.
(Score is Time)
1 ROUND
1:00 Row (EZ pace)
10 Scap Push-Ups
10 Scap Pull-Ups
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Ball Thruster
1 ROUND
:30 Row (MOD pace)
10 Kipping Swings
5 Wall Ball Front Squats
5 Wall Ball Push Press to Target
5 Wall Balls
1 ROUND
:30 Row (SPRINT)
10 Kipping Swings
10 Wall Balls
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
FOR QUALITY
100 Hollow Rocks
(No Measure)
3 SETS
3 Hang Power Cleans (185/125)
25′ HS Walk
3 Hang Power Cleans (185/125)
25′ HS Walk
-Rest 2:00 b/t Sets-
(Score is Each Round for Time)
AMRAP X 4 MINUTES
8 Samson Lunges
8 Slam Ball Deadlifts
:20 Squat Hold with Slam Ball
ON A 5:00 RUNNING CLOCK …
Practice Air Squat Mechanics
FOR TIME*
5-10-15-20-15-10-5
Slam Balls
Air Squats
*After every set, perform 20 Mountain Climbers
-14:00 Hard Cap-
(Score is Time)
1 ROUND
25 Jumping Jacks
25 Bicycle Crunches
50’ Shuttle Run
1 ROUND
20 Lunges (w/o barbell)
20 Deadbugs
50’ Shuttle Run
1 ROUND
10 Alt. Lunges w/ barbell
:30 Side Plank (L/R)
50’ Shuttle Run
EMOM X 12 MINUTES*
MIN 1 – 12 Front Rack Lunges
MIN 2 – :45 Hollow Body Hold
*Keep weight light-moderate.
(Score is Weight)
“TRIPLE AMRAP”
AMRAP x 3 MINUTES
MAX Slam Balls (20/10)
-Rest :30-
AMRAP x 3 MINUTES
MAX Alt. V-ups
-Rest :30-
AMRAP x 3 MINUTES
MAX Front Rack Lunges (95/65)
(Score is Reps)