3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 DB Push Press
1:00 Box Jumps
STATION 2
Moderate Pace Row
STATION 3
1:00 DBL DB Snatch
1:00 Sit-ups
STATION 4
Moderate Pace Bike
10min EMOM:
Lift Off + Snatch
3 Rounds:
400m Row
1 Round of DT (155/105)
Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.
3:00-4:00 of Slow Bike or Rolling (during Intro!)
Into…
2 SETS
10 Step-Back Groiners + Air Squat*
10 Alt. Elbow Punches
5 Full-Grip Front Squats (for warm-up, really drive up in full grip)
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups (:02 pause at the top)
Alternating EMOM with a 45 second plank or handstand hold
FOR TIME
9-7-5-15-12-9
Goblet Squat 53/35
Burpee
RX+
Front Squat 95/63
Bar Facing Burpee
PARTNER WARM UP
AMRAP x 8 MINUTES
P1: Step Ups → Up-Downs → Box Jumps
P2: 2 ROUNDS
10 Push Press
10 Air Squats
20 Mountain Climbers
EVERY 1:15 x 7 SETS*
5 Push Press
*Start at a light weight a build to a moderate weight.
FOR TIME
15-12-9-6-9-12-15
Push Press (75/55)
Up-Down Box Jumps (24/20)
-15:00 Time Cap-
2 ROUNDS
5/5 Single Arm DB Bent Over Row
10 Frog Jumps
10 Alt. Cossack Squats
EMOM x 16 MINUTES
MIN 1 – MAX Wall Balls
MIN 2 – MAX Farmer’s Hold
MIN 3 – MAX DB/KB Seesaw Bent Over Row
MIN 4 – MAX Hollow Hold
Score is total number of Wall Balls!
1. 4 ROUNDS FOR QUALITY
3:00 Moderate Pace Bike / 2:00 Easy Pace Bike
2. FOR QUALITY
10:00 Stretch & Mobilize as Needed for the Heavy Front Squats
Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.
3:00-4:00 of Slow Bike or Rolling (during Intro!)
Into…
2 SETS
10 Step-Back Groiners + Air Squat*
10 Alt. Elbow Punches
5 Full-Grip Front Squats (for warm-up, really drive up in full grip)
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups (:02 pause at the top)
3-3-3*
Front Squat
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee
FOR TIME
200m Sprint
30 Hang Power Clean (155/105)
50 Toes 2 Bar
200m Sprint
20 Hang Power Clean (185/135)
40 Toes 2 Bar
200m Sprint
10 Hang Power Clean (205/145)
30 Toes 2 Bar
200m Sprint