AMRAP x 4 MINUTES
20 Plank Shoulder Taps
10 Plank Jump Ins
10 Jumping Squats
Into…
3 ROUNDS
:30 Row
10 Up down to plate
7 Light Kip → 5 Big Kip → 3 Kipping Pull-up
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups
FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child’s Pose
3 SETS
5:00 Ski
5:00 Bike
5:00 Row
-5:00 Rest b/t Sets-
*Goal is razor-sharp pacing at a moderate pace. Match your meters every set.
AMRAP x 4 MINUTES
20 Plank Shoulder Taps
10 Plank Jump Ins
10 Jumping Squats
Into…
3 ROUNDS
:30 Row
10 Up down to plate
7 Light Kip → 5 Big Kip → 3 Kipping Pull-up
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups
FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child’s Pose
1. 3×7
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
2. 3×5
Non-Heaving Snatch Balance
3. 3×3
Heaving Snatch Balance
Cycle through for 7 minutes:
10 Calories any machine
Glute Circuit: (Down dog, lizard each side, down dog, pigeon each side)
5 Glute Bridges
5 Back Squats
11 Minute AMRAP
22 Wall Balls
11 Ring Dips [4 Ring MU]
22 Double Unders
11 Push Ups
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Air Squats
STATION 2
Max Hollow Rocks
STATION 3
Max Slam Balls
STATION 4
Max Burpees
Increase intensity (pace) with each AMRAP!
AMRAP 4:00
:30 Plank
8/8 Split Squats
20 Single Unders
Into…
AMRAP 3:00
20 Alt Plank Shoulder Taps
16 Alt Box Step Ups
15 DU (30 Singles)
Into…
AMRAP 2:00
5 Up-Downs
10 Alt Step Ups w/ KB in Goblet
20 DU (40 Singles)
EMOM x 18 MINUTES
MIN 1 – :50 Max Double Unders
MIN 2 – :50 Single KB Step-Up (70/53)|(53/35)/(24/20)*
MIN 3 – :50 Ring FLR
*KB can be held any way.
FLR is a Front leaning Raise, or a plank. This can be done on the rings, on paralettes or the floor.
Score is combined total of Dubs and Step-Ups