3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Cal Bike
STATION 2
Max DBL DB Swing (eye-level)
STATION 3
Max Burpees Over DBs
STATION 4
Max Cal Row
2 Rounds of:
15 Jumping Jacks
10 Alternating Butt Kickers
10 Alternating High Knees
10 Track Swings Front/Back
10 Track Swings Side/Side
:30 Pigeon each side
Then:
Circle up and go over the squat: full depth/correct positioning/etc.
Squat Challenge
With Kettlebell or Dumbbell at 1/3 Body weight:
Max unbroken full depth, full extension goblet squats. No pausing allowed, must reach full extension then drop right back down into next squat.
0-5 Reps: Needs work
5-10 reps: Getting there
10-15: Better
15-20: Good
20-25: Very Good
25+: Great! You pass the test.
4 Rounds For Time:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/93)
Scale to 33% of deadlift max. If you are inexperienced, use a kettlebell. FORM before speed.
AMRAP x 6 MINUTES
6 Cal Bike (Begin at an easy pace then increase each round)
8 Alt. Lunges (add weight in the 2nd round to practice the goblet lunge)
10 Tuck-Ups
12 Jumping Jacks
14 Alt. Groiners (slow or fast)
AMRAP x 14 MINUTES
30 Goblet Lunges
12/9 Cal. Bike
30 Mountain Climbers
12/9 Cal. Bike
30 Sit-Ups
AMRAP x 6 MINUTES
6 Cal Bike
6 Up-Downs
6 Box Step Overs
6 Alt. Lunges
3 SETS
8/8 Half Kneeling Landmine Press
12 DB Bent Over Row
-Rest 1:30 b/t Sets-
Score is weight for DB BOR
FOR TIME
30/25 Cal Bike
30 DB Up-Down (35/20)
30 DB Box Step-Overs(24’/20′)
30 DB Push Press
30 DB Suitcase Lunge
30/25 Cal Bike
-16:00 Hard Cap-
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Cal Row
STATION 2
AMRAP
5 Up-Downs
10 Mountain Climbers
STATION 3
Max Cal Row
STATION 4
AMRAP
5 DB Strict Press
10 Tuck-Ups