2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
2:00 Max Cal Bike
1:00 Max Push-ups
STATION 2
2:00 Max Cal Bike
1:00 Max Box Jumps
STATION 3
2:00 Max Cal Bike
1:00 Max Double Unders
2 ROUNDS
20 Jumping Jacks (try to clap overhead and behind the back)
5 Jumping ¼ Squats
10 Glute Bridge-Ups
5 Jumping ½ Squats
5 Up-Downs
AMRAP x 12 MINUTES
10 DB Deadlifts
15 Sit-Ups
10 DB Hang Power Cleans
15 Up-Downs
3 ROUNDS…
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
https://youtu.be/VBiRtJbgRKg
10 DB Bent Over Rows
10 DB Death March
https://youtu.be/NMIx-S_8VEY
AMRAP x 20 MINUTES
400m Row*
15 Up-Downs
10 Strict Pull-ups
*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.
FOR RECOVERY*
3:00 Lat Rolling or stretching
3:00 Pec Stretching
3:00 Hamstring Stretching
*Each exercise is 1:30 on one side and 1:30 on opposite.
Optional Work:
2 Rounds of:
2:00 Strict HSPU
2:00 Rest
Don’t go to failure, work at about 75% pace.
2 ROUNDS…
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
https://youtu.be/VBiRtJbgRKg
10 DB Bent Over Rows
10 DB Death March
https://youtu.be/NMIx-S_8VEY
AMRAP x 20 MINUTES
400m Row*
15 Burpees
10 Strict Pull-ups
*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.
FOR RECOVERY*
3:00 Lat Rolling or stretching
3:00 Pec Stretching
3:00 Hamstring Stretching
*Each exercise is 1:30 on one side and 1:30 on opposite.
Optional Work:
2 Rounds of:
2:00 Strict HSPU
2:00 Rest
Don’t go to failure, work at about 75% pace.
No Additional Conditioning. Hit Full GPP with hard effort.
3-4 ROUNDS…
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
10 DB Bent Over Rows
10 DB Death March
AMRAP x 20 MINUTES
400m Row*
15 Up-Downs
10 Strict Pull-ups
*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.
FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell
*Each exercise is 1:30 on one side and 1:30 on opposite.
FOR QUALITY
3 SETS
2:00 Max Strict HSPU
-Rest 2:00 b/t Sets-
*Do not go to absolute failure. Hit quality reps and to standard. Move at a 75% controlled pace.
EMOM x 6 MINUTES
MIN 1 – 12/10 Cal Row
MIN 2 – 10 Air Squats + Max Plank Hold
then…
1 ROUND
10 Groiners
10 Boot Strap Stretches
10 BB Good Morning
-into-
1 ROUND
6 BB Kang Squats
6 BB or BW Cossask Squats
6 Tempo Back Squats (21X1)
EMOM x 10 MINUTES
4 Back Squats*
*Increase weight every other round. Keep weight moderate.
FOR TIME
750m Row
10 Thrusters (95/65)
500m Row
20 Thrusters
250m Row
30 Thrusters