with a partner, breaking up however you like, but you must finish each element before moving to the next one:
1 mile run
100 Air Squats
500 double unders
200 Air Squats
100 Pull-ups
300 Air Squats
100 sumo deadlift high pull 35/26lb kettlebell
1 mile run
200m Jog at conversational pace
Into …
2 ROUNDS
50m High Knees
50m Butt Kickers
10/10 Split Squats
10 Hollow Rocks
10 Arm Haulers
Into …
200m Run at workout pace
EVERY 2:00 FOR 8 SETS
200m Run
20 Alt. Lunges
(Score is Each Round for Time)
AMRAP x 5 MINUTES
100m Run
5 DB Up-Downs
5 DBL DB Russian Swings
5 DBL DB Deadlifts
3 SETS
10 Tempo Knees 2 Chest (2111)
15 Hammer Curls
15 DB Floor Press
(Score is Weight)
IN TEAMS OF 2…
FOR TIME
20 DB Devils Press (50/35)
30 Toes 2 Bar
400m Run
50 Cal Row
60 DB Power Cleans
*Split work evenly. Both partners will complete the 400m Run together.
(Score is Time)
2 ROUNDS
10 Up-Downs
6/6 Single Arm Ring Row
31 Single-Unders
8 Med. Ball Front Squats
8 Med. Ball Push Press to a target
AMRAP x 12 MINUTES**
12 Ring Rows
31 Double-Unders
19 Wall Balls
**New Benchmark Workout
**Every minute on the minute, including 3-2-1 GO, perform 5 burpees
(Score is Rounds + Reps)
2 ROUNDS
6 Alt Box Step up
6 Russian KB Swings
20 Alt. Deadbugs
THEN…
2 ROUNDS
6 Box Jump + Step Down
6 American or Russian Swings
20 Alt. Bird Dogs
THEN…
2 ROUNDS
6 Box Jumps *WOD pace
6 KB Swings – WOD standard (A or R)
1:00 Plank Hold
AMRAP x 20 MINUTES*
20 Box Jumps or Step Ups (24/20)
20 KB Swings (53/35)|(35/26)
20 Butterfly Sit Ups
**New Classic Workout– Classics are workouts dreamt up by the Programming Team that we believe are fun workouts and great tests of fitness. These “named” workouts will show back up on occasion.
(Score is Rounds + Reps)
FOR RECOVERY
2:00 Calf/Achilles Stretch
2:00 Hamstring Stretch
(No Measure)
1 ROUND
:30 Single Unders
10 Wall Ball FR Lunges
6 Up-Downs
1 ROUND
:30 Power Jumps
10 Wall Ball Air Squats
6 Up-Downs
1 ROUND
:30 Fast Wrist Single Unders
10 Wall Ball Thrusters
6 Up-Downs
1 ROUND
:30 Double Unders
8 Wall Balls
:30 Double Unders
EMOM x 6 MINUTES*
MIN 1 – 8 Front Squats
MIN 2 – :40 Double Unders
*Build up to and past workout weight.
(Score is Weight)
AMRAP x 19 MINUTES
19 Wall Balls (20/14)
33 Double Unders
19 Up-Downs
33 Double Unders
19 Front Squats (75/55)
33 Double Unders
*New Benchmark
(Score is Rounds + Reps)