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.
No Additional Conditioning. Hit the Open workout at max effort.
3 QUICK ROUNDS — Keep this sub 4:00
12 Jumping Jacks
4 DB Push Press (one step below workout load)
8 Air Squats
12 Double Unders
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
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
GENERAL WARM-UP
2 ROUNDS FOR TIME (4 MIN CAP)
1:00 Bike (Moderate Pace)
12 Alt. Step-Overs (practice the pivot on top of the box!)
10 Sit-ups
8 Push-ups
SPECIFIC WARM-UP (3 MIN CAP)
1 ROUND
8 DB Deadlifts (Light-Moderate)
6 Box Jump Overs
8 V-ups (or tuck-ups w/bent knees)
6 Box Dips
WORKOUT
ON A 5:00 RUNNING CLOCK…
50/40 Cal. Bike*
then…
AMRAP x 10 MINUTES
10 DB Deadlifts
10 Box Jump Overs
10 V-Ups/Tuck-Ups
10 Box Dips
*If athlete finishes under the 5:00 Cap, rest until minute 5:00. All athletes start the AMRAP at the same time.
Make note of the time for 50 cals!
2-3 SETS
15 Supermans
10/10 Single Leg Box Squats
30 Hollow Flutter Kicks
4 ROUNDS
7 Cal Bike
7 Push-ups
7 Double DB Burpees
7/7 Single Arm DB Bent Over Row
*DB’s go away and we start teaching that Bench Press!
6-6-6-6-6
Tempo Bench Press (31X1)
EVERY 2:00 FOR 5 SETS
12/10 Cal Bike
MAX Devil’s Press (35/25) in remainder of time