6 Minute AMRAP
40 Single Unders
8 Ring Rows
8 Good Mornings
:10 Calf Stretch per side
:30 Pigeon per side
1000m Row
3 Rounds of:
10 Burpee Pull Ups
20 Box Jump Overs
40 Double Unders
1000m Row
3 Rounds of
15 Bent Over Rows (Supinated Grip)
15 Strict Press
Use empty bar.
PARTNER WARM-UP (TEAMS OF 2)
200m Partner Slam Ball Run (partners can switch carrying the slam ball any way)
1 ROUND EACH*
P1: 10 Burpees w/Jump over the Slam Ball
P2: Alt. Bodyweight Reverse Lunges
*P1 is the pacer. When they finish their 10 burpees, they’ll high five their partner and switch!
ON A 5 MINUTE RUNNING CLOCK …
Double-Under Practice
AMRAP x 12 MINUTES
10 Slam Balls
20 Slam Ball Alt. Reverse Lunges
30 Double-Unders
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
20/15 Cals on Rower
then…
Max Burpees
STATION 2
20/15 Cals on Rower
then…
Max Double Unders
STATION 3
20/15 Cals on Rower
then…
Run 400m
Foam Roll During Intro!
2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats
Into…
2 ROUNDS
5 Heels Elevated Squats (3311)
5 Toes Elevated Squats (3311)
5 Kip Swings
10 Hanging Knees to Elbows
8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 10-Rep Back Squat*
*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.
3 ROUNDS FOR TIME
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar
-9:00 Hard Cap-
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad
3 Rounds of
12 Plank Shoulder Taps
6 Up Downs
3 Walk Outs
1 Minute Bike/Row/Ski
3 Rounds for Quality, not Time:
5-10 Dips or Muscle Ups
10-20 Butterfly or GHD Sit Ups
30-50 Double Unders
22-18-14-10-6
Alt. DB Snatch [50/35](40/25)
Overhead Step Back Lunges