2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
20/15 Cals on Rower
then…
Max Burpees
STATION 2
20/15 Cals on Rower
then…
Max Double Unders
STATION 3
20/15 Cals on Rower
then…
Run 400m
Foam Roll During Intro!
2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats
Into…
2 ROUNDS
5 Heels Elevated Squats (3311)
5 Toes Elevated Squats (3311)
5 Kip Swings
10 Hanging Knees to Elbows
8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 10-Rep Back Squat*
*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.
3 ROUNDS FOR TIME
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar
-9:00 Hard Cap-
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad
3 Rounds of
12 Plank Shoulder Taps
6 Up Downs
3 Walk Outs
1 Minute Bike/Row/Ski
3 Rounds for Quality, not Time:
5-10 Dips or Muscle Ups
10-20 Butterfly or GHD Sit Ups
30-50 Double Unders
22-18-14-10-6
Alt. DB Snatch [50/35](40/25)
Overhead Step Back Lunges
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max DB Push Press
STATION 2
Max Lunges
STATION 3
Max DB Clean
STATION 4
Max Air Squats
Foam Roll During Intro!
2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats
Into…
2 ROUNDS
5 Back Squats
5 Front Squats
10 Kipping Knees to Chest
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 5-Rep Back Squat*
*Not a 5RM test! Move well for all 5-Reps. Take :01 pause between each rep at the top.
3 ROUNDS FOR TIME
15 Front Squats [135/95]|(95/65)
20 Toes 2 Bar
-9:00 Hard Cap-
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad
1 ROUND (7 MIN CAP)
10 Strokes, Drill #1
5 Inch Worms w/push-up
10 Strokes, Drill #2
10 Glute Bridge-Ups
10 Strokes, Drill #3
10 Ring Rows
10 Strokes, Drill #4
4 SETS
:30 Max Meter Row
:30 Rest
-Rest 2:00-
4 SETS
:30 Max Meter Row
:30 Rest
*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.
2 SETS
5-8 Rower Pike Ups
5-8 Rower Hamstring Curls
1:00 Post-Workout Row Cool Down