3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Box Jumps
1:00 DB Step-Ups
STATION 2
1:00 Push-ups
1:00 Hollow Flutters
STATION 3
1:00 Ring Rows
1:00 Wall Sit
STATION 4
1:00 Row
1:00 Double Unders
3 ROUNDS FOR TIME
20 Toes to Bar
20 Alt DB Snatch (50/35)
20 Single DB Step-Up (24/20)
*DB Can be held any way on the body similar to Open standard.
(Score is Time)
1 ROUND
1:00 Row (EZ pace)
10 Scap Push-Ups
10 Scap Pull-Ups
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Ball Thruster
1 ROUND
:30 Row (MOD pace)
10 Kipping Swings
5 Wall Ball Front Squats
5 Wall Ball Push Press to Target
5 Wall Balls
1 ROUND
:30 Row (SPRINT)
10 Kipping Swings
10 Wall Balls
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
FOR QUALITY
100 Hollow Rocks
(No Measure)
3 SETS
3 Hang Power Cleans (185/125)
25′ HS Walk
3 Hang Power Cleans (185/125)
25′ HS Walk
-Rest 2:00 b/t Sets-
(Score is Each Round for Time)
AMRAP x 5 MINUTES
250/200m Row
10 Air Squats
50’ Bear Crawl (Hips above head)
PARTNER WORKOUT
IN TEAMS OF 2 …
FOR TIME
Accumulate 4k Row*
*Partners must switch every 250m. The partner not rowing will be holding a static hold of their choice
Static Hold Ideas…
Wall Sit
Plank Hold
Hollow Hold
Superman
-16:00 Hard Cap-
(Score is Time)
AMRAP X 4 MINUTES
8 Samson Lunges
8 Slam Ball Deadlifts
:20 Squat Hold with Slam Ball
ON A 5:00 RUNNING CLOCK …
Practice Air Squat Mechanics
FOR TIME*
5-10-15-20-15-10-5
Slam Balls
Air Squats
*After every set, perform 20 Mountain Climbers
-14:00 Hard Cap-
(Score is Time)
10 minute AMRAP @ warm up pace:
Run or Row 800m
into…
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge
10 Push Ups
5 Strict Pull Ups
Do not repeat row or run, go back to jumping jacks. Warm up pace!
Grab a bar.
Spend 10 minutes lined up with coach instructed technique drills.
Be patient, get better, then go faster because your technique is great.
5 ROUNDS FOR TIME OF:
10 Power Clean (115/75) (95/63)
10 Shoulder to Overhead
Run 200 meters
(Score is Time)
Use a weight you can do unbroken – this is cardio, not strength. Use dumbbells as needed. Modify movements to maintain stimulus.