2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Max Double Unders
1:00 Plank
1:00 Max Double Unders
STATION 2
AMRAP
10 Hollow Rocks
10 DB Push Press
STATION 3
1:00 Max Jumping Lunges
1:00 Wall Sit
1:00 Max Jumping Lunges
TABATA #1
:20 ON // :10 OFF; 8 ROUNDS
MVMT 1 – Slam Ball Deadlifts
MVMT 2 – Hollow Hold
MVMT 3 – Air Squats
MVMT 4 – Alt. Groiners
-1:00 Rest // Review
TABATA #2
MVMT 1 – Slam Balls
MVMT 2 – Tuck-Ups
MVMT 3 – Wall Sit
MVMT 4 – Mountain Climbers
EMOM x 16 MINUTES
MIN 1 – :45 MAX Slam Balls
MIN 2 – :45 MAX Tuck-Ups
MIN 3 – :45 MAX Wall Sit
MIN 4 – :45 MAX Mountain Climbers
(Score is Each Round for Reps)
:30 Single Unders
:30 Single Leg Single Unders (Left)
:30 Single Leg Single Unders (Right)
:30 Backwards Single Unders*
:30 Double Under/ Double Under attempts
*Rope rotates in the opposite direction
-THEN-
AMRAP X 4 MINUTES
5/5 BB Single Leg RDL
5 BB Strict Press
5 BB Push Press
5 BB Push Jerk
10 Lunges
5 pounds heavier than last week – rest as needed. Coach may choose to run lifts on an E2MOM clock.
If you finish early do 100 burpees while you wait.
EMOM x 12 MINUTES
MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)
MIN 2 – 5 Burpees then Double Unders Task Priority*
*Intro – 75 Fast Single Unders
Intermediate – 40 Double Unders
Advanced – 40 Unbroken Double Unders
(Score is Number of push jerk, burpee/dubs rounds MUST be completed for jerks to count)
21-15-9
Box Jump 24/20
Kb Swing (American) 53/35
2 SETS
80/60 Cal Bike
-Rest 5:00 b/t Sets-
(Score is Each Round for Time)
EMOM X 10 MINUTES:
MIN 1 – Row (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row
MIN 5 – Barbell Back Rack Box Step Ups
ON A 15:00 RUNNING CLOCK…
Build to Heavy 5-Rep Deadlift
(Score is Load)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*BW DL should be considered relatively light and done unbroken.
**Last Seen 1/25/19
(Score is Time)
3 SETS
12 Tempo Strict Toes to Bar (1111)
12 Tempo DB Bent Over Row (1111, Heavy!)
12 Tempo DB Floor Press (1111, Heavy!)
*DBs should be AHAP while able to control the tempo strictly. Athlete can use different DBs for the BOR and Floor Press if needed.
(Score is Weight)
2 ROUNDS (2:30 CAP)
3 Push-Up to Pike (Down Dog)
4 LIGHT KB Suitcase Deadlifts
5 Cal. Row
-Rest :30 // Quick Teaching-
2 ROUNDS (2:00 CAP)
8 Alt. Shoulder Taps in Pike Position
6 Cal. Row
4 Moderate-Heavy KB Suitcase Deadlifts
AMRAP x 12 MINUTES
21 Calorie Row
15 Pike Push-Ups
9 KB Suitcase Deadlifts
(Score is Rounds + Reps)
2-3 SETS
15 Glute Bridge Ups
1:00 Glute Bridge Hold
15/15 Clam Shells
:30/:30 Side Plank
(No Measure)
EMOM X 10 MINUTES:
MIN 1 – Run 150m (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 KB RDL + 3 KB Bent Over Row/arm
MIN 5 – Goblet Lunges
Build up to 5 pounds heavier than last week and do 5 sets art that weight.
Box squat if your knees are funky.
20 Russian KB Swings – Heavy as able
20 Goblet Lunges, Same weight
Row 500/400 meters
(Score is Time)