2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
500m Row
(rest remainder)
STATION 2
EMOM
15 Push-ups
STATION 3
AMRAP
5 Sit-ups
10 Air Squats
Line Up Rowers,
2 Rounds
15 Calorie Row
3 Walkouts (Wide/Mid/Narrow)
10 Samson Lunges
10 Kip Swings
3 Kicks up to Handstand
20 Minute AMRAP*
20 Alternating DB Snatch (40/25)[50/35]
20 Wall Balls (20/14)
20 Box Jumps (24/20)
20 Pull Ups [Chest to Bar]
20 Push Ups [HSPU]
20 Calories (Any Machine)
*At minutes 0, 4, 8, 12, 16, 20 stop and do 10 burpees, then resume where you were at.
With light weight (like 5 to 15 lbs). All reps squeeze at top and slow negative:
30 Bicep Curls
:30 rest
15 Bicep Curls
:30 rest
15 Bicep Curls
:30 Rest
15 Bicep Curls
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
1:00 Row with ½ Slide in
10 Alt. Step-Ups
5/5 Single Arm DB Strict Press
AMRAP x 13 MINUTES
250m Row
17 Box Jumps
9 DB Strict Press
(Score is Rounds + Reps)
2 ROUNDS
Run 200m
1 strict pull up
2 strict push ups
3 Burpee Broad Jumps
THEN…
3 ROUNDS (W/ Empty Barbell)
5 Snatch Grip RDLs
5 Kang Squats
5 Behind the Neck Press
20 Minute ALT. EMOM
Min 1 – 10 Press Right Arm
Min 2 – 10 Press Left Arm
Min 3 – 10 Hanging Knee Raise (RX+ use
Min 4 – Tension Plank
https://youtu.be/PtW9w-1GN0w
Min 5 – Rest and reset
(Score is Weight of press)
After the last rest minute of the EMOM, go directly into this and Hit it HARD!
5 Minute AMRAP
30 Burpees
30 Goblet Squats
*same DB as 1st part, should be light/medium and unbroken or close
(Score is Reps)
This is a sustained sprint – Get after it!
RX+ 10 bar muscle ups after squats
AMRAP x 7 MINUTES
20 Shoulder Taps
10 Ring Rows
8/8 Single Arm Strict Press
6/4 Cal Bike
3 SETS
MAX Strict Press
Into…
MAX Push Press
-Rest 2:00 b/t Sets-
*For the first set athletes should be aiming for 8-10 Strict Press and 12-15 Push Press. The second set athletes should aim for 6-8 Strict Press and 10-12 Push Press. The third set athletes should aim for 4-6 Strict Press and 6-8 Push Press.
(Score is Reps)
4 ROUNDS FOR TIME
15/12 Cal Bike
12 Push Press (115/75)
10 Pull-ups
-12:00 Hard Cap-
(Score is Time)