3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Max Wall Balls
:30 Plank Hold
STATION 2
1:00 Max Sit-ups
:30 Tuck Hold
STATION 3
1:00 Max KB Swing
:30 Squat Hold
STATION 4
1:00 Up-Downs
:30 Plank Hold
2 ROUNDS (5 MIN CAP)
50m Jog
50m Skip
5/5 Split Squats
10 Up-Downs
Immediately into …
TABATA (4 MINUTES)
8 ROUNDS :20 ON / :10 OFF
MVMT 1: Single-Unders
MVMT 2: Lateral Single-Unders
MVMT 3: SLOW High Jump Singles
MVMT 4: Single Unders w/double-under wrist speed (jump rope held in right hand)
MVMT 5: Single Unders w/double-under wrist speed (Left Hand)
MVMT 6: 3 Singles + 1 Double-Under
MVMT 7: 2 Singles + 1 Double-Under
MVMT 8: See if you can string 5+ double-unders together!
AMRAP x 16 MINUTES
200m Run
10 Alt. DB Suitcase Lunges
20 Double-Unders
10 Burpees
(Score is Rounds + Reps)
AMRAP x 6 MINUTES
6/4 Cal Bike
8 Ring Rows
10 Jumping Air Squats
EVERY 1:15 x 7 SETS*
1 High Hang Power Clean
+
2 Hang Power Clean
*Keep loading light-moderate.
(Score is Weight)
5 ROUNDS FOR TIME
10/8 Cal Bike
8 Hang Power Clean (95/65)|(75/55)
6 Pull-ups
-8:00 Hard Cap-
(Score is Time)
3 SETS
15 Cal Row
-Rest 1:00-
30 Cal Row
-Rest 2:00-
45 Cal Row
-Rest 3:00-
*No additional rest b/t Sets
(Score is Each Round for Time)
2 ROUNDS
:45 Row
10 Alt. Groiners
10 Glute Bridges
:30 Shoulder Taps
THEN…
2 ROUNDS
5 Inchworms + Push-up
10 Slamball Deadlifts
10 Barbell Goodmornings
:30 HS Hold/Nose to Wall Hold
3-3-3
Tempo Deadlift (30×1)*
*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.
(Score is Weight)
FOR TIME
8-6-4-2-4-6-8
Deadlift (275/185)|(185/135)*
*After Every Set Complete…
8 Handstand Push-ups (Strict Optional)
16 Slam Balls (30/20)|(20/10)
(Score is Time)
Build to 1RM Back Squat
(Score is Weight)
-Rest as Needed-
3 SETS
Max Reps Back Squat @ 75% of 1RM
(Score is Each Round for Reps)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Push-ups
15 Air Squats
STATION 2
AMRAP
10 Ring Rows
20 Mountain Climbers
STATION 3
AMRAP
10 Plate Ground 2 OH
30 Russian Twists
STATION 4
AMRAP
10 Plate OH Lunges
40 Single Unders