3 ROUNDS:
:30 Squats
:30 Jumping Jacks
:30 Hollow Hold
:30 Single Unders
EVERY 3:00 x 5 SETS
40 Double-Unders
20 Air Squats
10 V-Ups
(Score is Each Round for Time)
“TABATA”
8 ROUNDS :20 ON / :10 OFF
MOVT 1 – MAX Push-Ups
MOVT 2 – MAX Ring Rows
(No Measure)
AMRAP x 6 MINUTES
50’ Shuttle Run
20 Single Unders
50’ SA OH KB Walk
20 Air Squats
At the 6:00 mark…
1:00 Bike for Cal (Mod fast pace)
EMOM x 9 MINUTES
MIN 1 – :45 DBL Front Rack KB Hold (53/35)|(35/26)
MIN 2 – :45 DBL OH KB Hold
MIN 3 – Walking Rest
(No Measure)
AMRAP x 14 MINUTES
200m Run
30 Double Unders
12/10 Cal Row
7 KB Goblet Squats (70/53)|(53/35)
(Score is Rounds + Reps)
2:00 Row (every :30 bump up the pace- start out EZ and finish with a HARD effort)
Then…
3 ROUNDS:
10 Alt Box Step Ups
10/10 Single Arm DB Deadlifts
10/10 Single Arm DB Bent Over Rows
ON A 10:00 RUNNING CLOCK…
Max Cal Row*
*Every 2:00 including 3,2,1 go..perform 10 Burpees
-Rest 3:00-
AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Bent Over Rows
FOR RECOVERY
8:00 of Flow Yoga or Stretching
FOR TIME
100 Wall Balls
30 Clean & Jerk (135/95)|(95/65)
50 Wall Balls
15 Clean & Jerk
2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort)
Then…
3 ROUNDS:
10 Alt Box Step Ups
10/10 Single Arm DB Deadlifts
10/10 Single Arm DB Bent Over Rows
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00 including 3,2,1 go..perform 10 Up-Downs
-Rest 3:00-
AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Bent Over Row (50/35)|(35/20)
(Score is Rounds + Reps — Add Cals to Reps)
FOR RECOVERY
8:00 of Flow Yoga or Stretching
3-2-1-2-3
Split Jerk*
*Take from rack or blocks. Second half of the wave 2-3 should be heavier than the first half of the wave for each set.
(Score is Weight)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
:45 MAX Alt DB Snatch
STATION 2
EMOM
:45 MAX Box Jumps
STATION 3
EMOM
:45 Up-Downs
STATION 4
EMOM
:45 Tuck-Ups