3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
Max Reps DB Hang Clean & Press
STATION 2
Max Cal Bike
STATION 3
Max Reps DB Front Squat
STATION 4
Max Plank Hold
2 SETS
:30 Cal. Bike (Moderate Pace)
:15 Rest
:30 Single Arm KB Front Rack Hold (:15 Each Side)
:15 Rest
:30 Single Arm Russian KBS (:15 Each Side)
:15 Rest
:30 Tuck Hold
:15 Rest
5 SETS
:30 Max Cal. Bike
-:15 Rest-
:30 DBL KB Front Rack Hold
-:15 Rest-
:30 Max DBL Russian KBS
-:15 Rest-
:30 Hollow Hold
-:15 Rest-
AMRAP x 5 MINUTES
10/10 Leg Swings (Forward and back)
8/6 Cal Bike
6 Empty Barbell Good Mornings
EVERY :45 FOR 10 SETS
3 Deadlifts*
*Increase weight every other round. Keep weight moderate-heavy.
FOR TIME
10 Deadlifts (185/135)
10 Jumping Lunges
15/12 Cal Bike
20 Deadlifts (155/105)
20 Jumping Lunges
25/20 Cal Bike
40 Deadlifts (115/75)
40 Jumping Lunges
50/40 Cal Bike
-16:00 Hard Cap-
TABATA 8 ROUNDS :20 ON // :10 OFF
Movement 1: Single Unders → Double-Unders
Movement 2: DB Deadlifts → DB Upright Shrugs*
Movement 3: Hollow Rocks → Supermans
Movement 4: Up-Downs → Burpees
*Upright Shrugs: Standing in an upright position holding dumbbells, shrug the shoulders up towards the ears; no hip action yet.
EVERY 1:30 FOR 8 SETS
5 Burpees
10 DB Hang Power Cleans
15 Double-Unders
Score is slowest round.
2 SETS
5/5 Single Leg DB Romanian DL
20 Alt. DB Plank Taps
30 Russian Twists
3 ROUNDS
:30 Box Step-ups → :30 Box Jumps w/slow Step-down → :30 Fast Box Jumps
:30 Tuck-ups → :30 Alt. V-ups → :30 Deadbug
:30 DBL DB OH Hold → :30 Alt. DB Strict Press → :30 DB Push-ups
EVERY :45 FOR 10 SETS
3 Push Press*
*Increase weight every other round. Keep weight moderate-heavy.
4 SETS
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toe 2 Bar
-1:30 Rest b/t Sets-