1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
12 DB Front Squats
:30 Hard Sprint on Bike
STATION 2
AMRAP
12 DB Power Clean
:30 Front Rack Hold
STATION 3
AMRAP
12 DB Bench Press
:30 Max Lunges
ROWling: 10-100s
-Partners take turns trying to get the rower to stop EXACTLY on 100m.
-Every meter above or below 100m is a point.
-Lowest points wins.
-If on your last frame you get a 0 then you can go again for an option to replace your worst frame.
10 Rounds:
5 Wall Balls (20/14)
3 Burpees [Rx+ HSPU]
1 Squat Clean (85%)
Run 1000 meters
Row 1000/800 meters
100 meter Farmers Carry
100 Double Unders
50 Hang Dumbbell Snatches
50 Burpees
50 Hang Dumbbell Snatches
100 Double Unders
100 meter Farmers Carry
Row 1000/800 meters
Run 1000 meters
RX – 100 dubs, 2x 53/35 KBs, 40/25 DB
RX+ 200 dubs, 2x 70/53 KBs, 50/35 DB
Alternate as desired on snatch – start from below the waist and finish in a full lock out, feet together.
No time limit. It’s Friday – get after it!
Playlist for your GF
https://open.spotify.com/playlist/6RrI0GdCUQK5Zf8uAhhsMO
2-3 ROUNDS FOR TIME (5 MINUTE CAP)
100m Run
5 DB Hang Power Cleans
5 DB Front Squats
5 V-Ups
AMRAP x 10 MINUTES
100m Run
10 DB Hang Power Cleans
10 DB Front Squats
10 V-Ups
(Score is Rounds + Reps)
2-3 SETS
8/8 Single Leg RDL
16 Glute Bridge-Ups
24 Plank DB Taps
(No Measure)
AMRAP x 8 MINUTES
8 Cal Bike
8 Push Ups to Pike
8 Straight Legged Sit Ups
5-5-5-5
Tempo Z-Press (2111)
(Score is Weight)
EMOM x 12 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 25 Slam Balls (20/10)
MIN 3 – Rest
(No Measure)