1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Cal Row
10 Plate Ground to Overhead
STATION 2
AMRAP
12 Ring Row
12 Up-Downs
STATION 3
14 DB Deadlift
14 Box Step-Ups
STATION 4
16 Slam Balls
16 Russian Twists
FOR TIME*
Run 2 Mile
75 Cal Bike
2k Row
-No Rest b/t Movements-
*Approach at a sustainable pace for each movement – 70% effort.
3 Rounds, graduating in difficulty…
1 Min Row (Easy → Mod → Hard)
10 Step Up → Low Box Jump → Higher Box Jump
10 MB Push Press → MB Thruster → Wall Ball
After the Warm-Up, go into the High Box Jump.
Max Height Box Jump
ON A 8:00 RUNNING CLOCK…
Build safely to a Max Height Box Jump*
*No “step” into jump. Start with both feet planted on each attempt.
FOR TIME
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25 Cal Row
-20:00 Time Cap-
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)
AMRAP x 3 MINUTES
Deadlift (225/155)
-Rest 3:00-
AMRAP x 3 MINUTES
Deadlift (275/185)
-Rest 3:00-
AMRAP x 3 MINUTES
Deadlift (315/225)
*At the start of each AMRAP, must complete 50 unbroken Double Unders.
With a pair of light-moderate DBs…
AMRAP x 8
8 DB Suitcase Lunge
8/8 Arnold Press
8 DB Sumo Deadlifts
8 Calorie Row
8 Push Ups to Down Dog
5-5-5
Push Press
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
4 Single Dumbbell Devil’s Press (40/25)[50/35]
12 Single Arm DB Push Press
12 Single Arm Suitcase Step Back Lunges
-Rest 1:00-
Repeat!
*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.
2 ROUNDS
10/8 Cal. Bike
10 Alt. Cossack Squats → 10 Wall Squats
5/5 Single Arm Ring Rows → 10 Ring Rows
10 Alt. Reverse Lunges → 10 Air Squats @32X1*
*Tempo Squats – :03 descent, :02 pause in the bottom, explode up!
FOR TIME
25-20-15-10-5
Cal. Bike
Air Squats
Ring Rows
-14:00 Hard Cap-
AMRAP x 6 MINUTES
30 Mountain Climbers
:30 Hollow Body
15 Slam Balls
:30 Plank Hold
EVERY 1:15 x 7 SETS*
4 Push Press
*Start at a moderate weight a build to a moderate-heavy weight.
FOR TIME
3-6-9-12-15-18-21
Push Press (95/65)
Slam Ball (30/20)