Option #1: Play a game!
or…
Option #2: General Warm-Up
3 Rounds
1:00 Row (Easy-Moderate Pace)
5 Push-Ups to down dog (can be done from the knees)
5/5 Single Arm Ring Rows
10 Alt. Reverse Lunges
AMRAP x 18 MINUTES*
15 Cal. Row
50m Farmer’s Carry
12 Alt. KB Goblet Step-Ups
:30/:30 Side Plank
*Move at a moderate pace for quality!
1 ROUND…
25ft Butt Kickers
25ft High Knees
25ft High Skips
25ft Partner Banded Running (25ft Each Partner)
AMRAP x 6 MINUTES…
5 MB Front Squats
5 MB Push Press to Target
5 MB Thrusters
100m Run
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
400m Run
60 Wall Balls (20/14)|(14/10)
60 Box Jumps (24/20)
*Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.
-37:00 Time Cap-
AMRAP x 5 MINUTES
100m Jog
25’ Bear Crawl
8/8 Single Arm Shoulder Press
8/8 Single Arm Suitcase DL
FOR TIME
18-15-12-9-6-3*
DB Deadlifts
DB Push Press
*200m Run after each full Set (workout ends with 200m run)
-15:00 Hard Cap-
3 ROUNDS…
5 Push-Up + Pike
10 KB RDL
10 Scap Pull-Ups
into..
3 ROUNDS…
10 Ring Rows
10 RKBS (warm-up weight KB)
10 Up-Downs
AMRAP x 15 MINUTES*
1 KB Tater
2 Russian KB Swing (70/53)|(53/35)
3 Up-Downs
*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.
3 SETS
20 Heel Taps Over KB
20 Hollow Rocks
-Rest as Needed b/t Sets-
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Distance Run or Row
STATION 2
AMRAP
10 DB Deadlift
10 Lunges
STATION 3
Max Distance Run or Row
STATION 4
AMRAP
10 DB Hang Power Clean
10 Lunges
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
3 ROUNDS…
5 Push-Up + Pike
10 KB RDL
10 Scap Pull-Ups
into..
3 ROUNDS…
10 Ring Rows
10 RKBS (warm-up weight KB)
10 Up-Downs
AMRAP x 15 MINUTES*
1 Strict Pull-up
2 Russian KB Swing (70/53)|(53/35)
3 Up-Downs
*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.
**Vest optional for workout.
3 SETS
20 Heel Taps Over KB
20 Hollow Rocks
-Rest as Needed b/t Sets-
NOT FOR TIME
200m Walking Lunge
400m KB Farmer Carry (70/53)
200m Walking Lunge