3 ROUNDS
1:00 Row (Easy → Mod → Hard)
10 Groiners → 10 Kang Squats → 10 Tempo Squats (22X1)
7-7-7-7
Front Squat
-Rest 2:00 b/t Sets-
FOR TIME
27-21-15-9
Cal Row
Thruster (95/65)
-15:00 Hard Cap-
2 ROUNDS
10 Plate Deadlifts → 10 Plate Ground to Overhead
10 Up-Downs → 10 Burpees
10 Glute Bridge-Ups → :45 Glute Bridge Hold
AMRAP x 10 MINUTES
15 Plate Ground to Overhead
10 Burpees
-Rest 3:00-
ALTERNATING TABATA
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Plate Russian Twists
MOVT 2 – Plate Gun Hold
Score is Rounds & Reps on the AMRAP.
3 ROUNDS*
:30 Single Unders —> :30 Single-Single-Double Attempts —> :30 Double Unders
20 Lunges —> 14 Jumping Lunges —> 8 KB Goblet Lunges
:30 Hollow Hold —> 15 Tuck-ups —> 10 Alt. V-ups
5-5-3-3-2
Bench Press*
*Increase weight each Set.
4 ROUNDS
1:00 MAX KB Goblet Lunges (53/35)
1:00 MAX Double Unders
1:00 MAX Alt. V-ups
Score is highest total number of reps in single round.
FOR QUALITY (10 MIN TIME CAP)
MUSICA!
https://open.spotify.com/playlist/0RsC0F3okUJ3ZQkeiYUj2f
3:00 Row (increase intensity gradually)
Into…
3 Sets
10 Lunges w/ Twist
12 Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck Walking
ON A 10:00 RUNNING CLOCK…
Alternating EMOM
Even: 8 front squats, building
Odd: Strict Push ups to failure
EMOM x 16 MINUTES
MIN 1 – 20 Sit Ups
Min 2 – 15 KB Swings
MIN 3 – 10 Knees 2 Elbow
Min 4 – Max Lateral Burpees Over The bell to :45
Score is total burpees
RX 53/35
RX+ 70/53
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
Tabata Row
STATION 2
Tabata DB Push Press
STATION 3
Tabata Sit-ups
STATION 4
Tabata Push-ups
*Tabata is :20 of work with :10 of rest for 8 rounds (4:00 total)