1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
15 Wall Ball
:30 Plank Hold
STATION 2
AMRAP
15 Wall Ball
:30 Plank Hold
STATION 3
RECOVERY
2:00 Row
1:00 Walking Rest
2:00 Row
No Additional Conditioning. Hit Full GPP with 75% effort.
FBB Flow Warm-up
3-4 ROUNDS…
1:30 Bike or Row (:45 EZ / :45 Moderate…increase each round!)
10 Steps Bear Crawl Forward (slow & intentional)
10 Steps Bear Crawl Backward (slow & intentional)
10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5)
10 DBL Sumo DB Deadlift
10 DBL DB Thrusters
20 Plate Hops
-10:00 Cap-
3 SETS FOR REPS
1:30 Max Cal Row or Bike
1:30 Max Wall Balls
1:30 Max Russian KB Swing (70/53)|(5335)
1:30 Max Double Unders
-2:00 Rest b/t Sets-
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Dragon Stretch + Nasal Breathing
3:00 Calf Release on KB
*Perform 1:30 on each side of the body.
1. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 5-Rep Deadlift
-Rest as Needed-
2. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 5-Rep Back Squat
-Rest as Needed-
3. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 5-Rep Push Press
*Goal for all sets is mod-heavy but crisp and fast. Get quality touches today. No misses and no major compromises in mechanics. Take your time to properly warm-up before each lift…do not rush.
12min AMRAP
1 Round Cindy
25′ Lunge
6 Burpee Box Overs (20″)
25′ Bear Crawl
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max WB Ground to Overhead
STATION 2
Max Up-Downs
STATION 3
Max Box Step-ups
STATION 4
Max Cal Row
2 rounds
20 single or double unders
5 touch the ground, reach over head
10 trunk rotations
5 db thrusters
10 kb or db strict presses, light
Use very light KB or DB or even a 2.5 or 5# plate. Nothing heavier than 20 no matter how strong you are.
FRIDAYYYY!!! LET’S WHIP IT PLAYLIST:
https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Pick a weight that you can move easily and repeatedly. Modify by using one KB, a med ball or do air thrusters. Unless you have a perfect air squat, don’t add weight.
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
600 reps of choice
BICYLCLE CRUNCHES, V-UPS, SIT UPS, TOES TO BAR, RUSSIAN TWISTS, ANCHORED SIT UPS, TOE TAPS, FLUTTER KICKS.
GET TO WORK PEOPLE.