3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Distance Run or Row
STATION 2
AMRAP
10 DB Deadlift
10 Lunges
STATION 3
Max Distance Run or Row
STATION 4
AMRAP
10 DB Hang Power Clean
10 Lunges
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
3 ROUNDS…
5 Push-Up + Pike
10 KB RDL
10 Scap Pull-Ups
into..
3 ROUNDS…
10 Ring Rows
10 RKBS (warm-up weight KB)
10 Up-Downs
AMRAP x 15 MINUTES*
1 Strict Pull-up
2 Russian KB Swing (70/53)|(53/35)
3 Up-Downs
*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.
**Vest optional for workout.
3 SETS
20 Heel Taps Over KB
20 Hollow Rocks
-Rest as Needed b/t Sets-
NOT FOR TIME
200m Walking Lunge
400m KB Farmer Carry (70/53)
200m Walking Lunge
2 ROUNDS
200m Run
Plate G2OH
Plate Hops
-into-
2 ROUNDS
SA RKBS
SA KB Strict Press
Plate OH Hold
5-5-5-5-5
Strict Press
-Rest 1:30 b/t Sets-
FOR TIME
30 Strict Press (45/35)
into…
10 ROUNDS
10 Kettlebell Swing (53/35)
7 Push-ups
2 Rounds:
25 Jumping Jacks
10 PVC Pass Throughs
10 PVC Good Mornings
10 Samson Lunges
5 Push Ups
5 Box Jumps
With a partner, switching off as desired [Rx+ solo mission]
7 Rounds of:
1 Muscle Up or Rope Climb
10 Calories Rowing
10 Burpee Box Jump Overs
10 Push Ups
10 Sit Ups
10 Pull Ups
10 Wall Balls
10 DB Snatch
10 Kettlebell Swings
10 Double Unders
Athletes choose weights appropriate to them. Jeff and Joe did this yesterday, Jeff was done around 45ish minutes and Joe was done around 55ish minutes. Have fun and enjoy being healthy for life!
3 Rounds:
10 Calorie Row
10 Powerball Shots (light)
10 Medball Squats (light)
10 Tic-Toc Swings
3 Rounds for time*:
31 Calorie Row
31 Burpees
31 Wall Balls (20/14)
31 Toes to Bar
*At minutes 0, 5, 10, 15, etc. everyone stops and does 1 minute of plank (any way), then you go continue the metcon.
40 minute cap. Only Rx if you also complete all planks unbroken.
21 – 15 – 9
Bicep Curls (empty bar)
Diamond Push Ups