1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
2:00 Max DB Push Press
Rest 1:00
2:00 Max DB Push Press
STATION 2
Run 200m
20 Burpees
Run 200m
(Rest Remainder)
STATION 3
2:00 Max DB Burpee
Rest 1:00
2:00 Max DB Burpee
AMRAP x 5 MINUTES
100m Run
5 Deadlift
5 Hang High Pull
5 Front Squat
AMRAP x 16 MINUTES
200m Run
10 Front Squats (115/75)
200m Run
7 Hang Power Clean
200m Run
5 Power Cleans
POST WORKOUT STRENGTH
3 SETS
1:00 Ring Body Saw
-:30 Rest-
1:00 MAX Alt. V-ups
-1:30 Rest b/t Sets-
AMRAP x 3 MINUTES
8 KB DL
16 Mountain Climbers
8 Scap Pull-ups
8 Lunges
-rest 1:00*-
AMRAP x 3 MINUTES
8 Russian KB Swings
8 Plank Jump Tucks**
8 Kip Swings
8 Step Ups
3 SETS FOR REPS
AMRAP x 3 MINUTES
Russian KB Swing (70/53)|(53/35)
into…
AMRAP x 3 MINUTES
Up-Down + Pull-Up*
*1 Up-Down + 1 Pull-up = 1 Rep
into…
AMRAP x 3 MINUTES
Single DB Box Step-Up (50/35)|(35/25)
-Rest 3:00 b/t Sets-
3:00 Slow Pedal on Bike
2:00 Walking Rest
1:00 Rebound Rest*
*Rebound = Lay & Breath Slow!
3sec Pause on dip & catch
4min AMRAP:
50/40cal Row (Rx+ Bike)
MAX Thrusters (95/63)
4min AMRAP:
50/40cal Row (Rx+ Bike)
MAX Toes 2 Bar
4min AMRAP:
20 Thrusters (95/63)
MAX Cal Row (Rx+ Bike)
(12min TOTAL)
No Additional Work – Hit GPP Hard!
GENERAL WARM-UP
AMRAP X 4 MINUTES
6 Push-ups
8 Kipping Swings
10 Air Squats
-THEN-
SPECIFIC WARM-UP
AMRAP X 6 MINUTES
:30 Barbell Press to Overhead Hold
:30 Slow Elbow Punches
:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)
ON A 10:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Thruster
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
10 SETS
3 Overhead Squats*
-Rest as Needed b/t Sets-
*Barbell must be snatched from ground. Can either squat snatch for 1st rep or power snatch then complete 3 squats. Build for first 5 sets then perform final 5 sets at same weight.
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Mountain Climbers
STATION 2
Max DB Swing
STATION 3
Max Air Squat
STATION 4
Max Jump Rope