WARM UP + AB TOWN
4 minutes running/biking/rowing/skiing/anything
then, at 5:00 mark:
Alternating TABATA (12 total minutes)
1: Flutter Kicks
2: Heel Taps
3: Superman Hold
5 Rounds for Time:
40 Double Unders
15 Kettlebell Swings (53/35)
10 Burpee Box Get-Overs (any way, 30in for everyone)
1 Round (2:00 CAP)
5 Bootstrappers
10 Glute Bridge Ups (:02 Pause at top)
:15/:15 Front Rack Hold
2 Rounds (3:00 CAP)
:30 Row
10 RKBS
:15/:15 Front Rack Hold
:30 Shoulder Taps
AMRAP x 16 MINUTES
20 Russian KB Swing
20/15 Cal. Row
50m Double KB Front Rack Carry
1:00 Plank Hold
(Score is Rounds + Reps)
2 ROUNDS
100m Run
10 DB Deadlifts
10 DB Hammer Curls
10 DB Strict Press
Into…
2 ROUNDS
100m Run
10 DB Hang Power Cleans
10 DB Push Press
5×2
Hang Power Clean
-12:00 Hard Cap-
(Score is Weight)
5 ROUNDS FOR TIME
200m Run
15 Hang Power Clean (95/65)|(65/45)
9 Shoulder 2 Overhead
(Score is Time)
Run 800 meters, then:
BARBELL TECH WARM-UP*
3 Rounds
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Elbow Punches
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Push Press
5 Rounds for time of:
15 KB Swings
15 Air Squats
(Score is Reps)
8 minute time limit, scale weight and reps accordingly. Make it BURN!
If this is not enough, do 100 burpees immediately after finishing and wait for the Thursday Massacre.
53lbs/35lbs
ON A 12:00 RUNNING CLOCK…
2 ROUNDS
Run 200 meters
10 Tempo Push-ups (31×1)
10/10 Single Arm DB Press
2 ROUNDS
:30 HS Hold
:30 Inch Worms
:30 Burpees
Run 200 meters
*Warm should be performed with a light-moderate DB…
AMRAP x 20 MINUTES
15/12 Cal Row
15 Strict Push Ups
3 Strict handstand push ups or 10 DB strict press
1 Rope Climb
(Score is Rounds + Reps)
https://open.spotify.com/track/60rIdEPDrzyLiLC0icp3xz
Play song Flower (on spotify on repeat, just in case someone longs more than one song)
Partner or coach judge
Straight arms plank (bring sally up)
Elbow plank (bring sally down)
Longer with out drop plank position win the challenge
Everyone can do it!
Enjoy and good luck!
Score is seconds (reps) total full song 3min 26 sec = 206 seconds (reps)