3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
:30 Max Cal Row
:30 Recovery
:30 Max Cal Row
:30 Recovery
STATION 2
:30 Max Plate Ground to Overhead
:30 Rest
:30 Max Plate Ground to Overhead
:30 Rest
STATION 3
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
:30 Recovery
STATION 4
:30 Plate Overhead Hold
:30 Rest
:30 Plate Overhead Hold
:30 Rest
1 ROUND
:30 Single Unders
10 Plank to Pike Up
50m Row – Arms Only
Into…
1 ROUND
:30 High Single Unders
20 Alt. Plank Shoulder Taps
100m Row – Arms + ½ Slide
Into…
1 ROUND
:30 Double Unders/Fast Single Unders
:45 High Plank Hold
150m Row – Full Stroke
EMOM x 12 MINUTES
MIN 1 – 50 Double-Unders
MIN 2 – :50 Plank Hold
MIN 3 – 250m/200m Row
(Score is Slowest Row)
2-3 SETS
10 Rower Pike-Ups
8 Rower Hamstring Curls
(No Measure)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
ON A 3 MINUTE CLOCK PERFORM:
500 METER ROW
400 METER RUN
200 METER SINGLE ARM FARMERS CARRY 35/26
30 GOBLET SQUATS
100 METER SLED PUSH Z(WEIGHT TBD)
60 RUSSIAN KBS 35/26
20 4 FT BURPEE BROAD JUMP
PERFORM IN ANY ORDER YOU’D LIKE. SCALE FOR MOVEMENTS TO TAKE NO LONGER THAN 2 MINUTES.
50 CALORIE ROW
40 WALLBALLS
30 BURPEES
3 ROUNDS FOR TIME
20 Alt DB Snatch (50/35)
20 Burpees to Plate
20 Toes to Bar
(Score is Time)
4 ROUNDS (progress the Row each round)
10 Rower Strokes (legs only- damper on 8-10)*
10 Scap Pull-Ups**
10 Alt. Groiners
10 Cossack Squats
*1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full speed Strokes
**Progress to 5 Kipping Swings for Rounds 3 & 4
IN TEAMS OF 2…
FOR TIME*
100 Cal Row
100 Pull-Ups
30 Front Squat (185/125)|(135/95)
50 Pull-Ups
50 Cal Row
30 Front Squat
*P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way.
(Score is Time)
SNATCH COMPLEX
5 SETS
1 Power Snatch
+
1 Hang Power Snatch
+
1 Below the Knee Power Snatch
*Start moderate and build to heaviest set with perfect mechanics.
-Rest as Needed b/t Sets-
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)