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)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Alt. DB Snatch
STATION 2
DB Plank Movers
*Hold Plank and Move DB from outside Left hand to outside Right hand and so on for full minute
STATION 3
DB Box Step-Up
STATION 4
Alt. Single DB Press
*Perform 3 reps on Left arm then switch to Right arm and so on for full minute
EMOM x 12 MINUTES
12/10 Cal Bike
(No Measure)
ON A 6:00 RUNNING CLOCK…
1:00 EZ Pace Row
1:00 Groiner L + Groiner R + Push-up
1:00 Moderate Pace Row
1:00 Bootstrapper Squats
1:00 Tough Pace Row
1:00 Push-up Plank
-Walking Rest 1:00-
AMRAP x 4 MINUTES — Light DBs Needed!
8 DB Bent Over Row
6 DB Strict Press
4 DB Ground to Overhead
2 DB OH Lunge (Hold in either single or double overhead)
EMOM x 21 MINUTES
MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)*
MIN 2 – 2 “No Jump” Rope Climbs**
MIN 3 – 20/15 Cal Row
*1 Rep of DB Bear Complex is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
**For the Rope Climb, no big jump into the rope. Start climb with feet planted.
(Score is Reps)
FOR RECOVERY
5:00 Flow Stretching
(No Measure)
8-6-4-2-4-6-8
Push Jerk
*Second half of the wave 4-6-8 should be heavier than the first half of the wave for each set.
(Score is Weight)
AMRAP x 6 MINUTES
7/5 Cal Row
5 DB Sumo Deadlifts
5 Up Down
5 Knee Push-ups
EVERY 3:00 FOR 5 SETS
15/12 Cal. Row
12 DB Burpee Deadlifts
9 DB Deficit Push-Ups
(Score is Each Round for Time)
2 ROUNDS
20 Singles
5 Inch Worms + Push Up
5 KB Deadlift
5/5 SA KB Strict Press
Then…
2 ROUNDS
20 Fast Singles
10 Tuck Ups
5 KB Upright Row
5/5 KB Push Press
AMRAP X 7 Minutes
10 Unbroken Double Unders*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
Double Unders Increase by 10 reps each Round
-Rest 2:00-
AMRAP 7 Minutes
10 KB Sumo Deadlift High Pull
10 Knee to Elbow
5 Strict Dips
*KB SDLHP increases by 5 reps each round
(score is rounds & reps)