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2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Run 400m
Rest Remainder
STATION 2
40 Box Jumps
Rest Remainder
STATION 3
30 Burpees
Rest Remainder
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We’ve done enough pulling off the ground this week. Working on good squat then doing a jerk on tired legs. Straight dip and drop under bar.
8 Rounds
Row/Bike/Ski
1:30 on, :30 off
Try to keep a consistent “push” pace.
~1000+/850+ on Rower
~62+/56+ RPM on Bike
~800+/700+ on Ski
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2 ROUNDS (6 Min Cap)
3 Up-Downs + 5/5 Single Arm DB Sumo DL
3 Up-Downs + 5/5 Single Arm DB Snatch
3 Up-Downs + 5/5 Single Arm Front Rack Lunges
EMOM x 16 MINUTES
MIN 1 – 5 Up-Downs + 15 DB Sumo Deadlifts
MIN 2 – 5 Up-Downs + 10 DBL DB Snatches
MIN 3 – 5 Up-Downs + 14 Alt. Front Rack Lunges
MIN 4 – :45 MAX Hollow Hold
(Score is Load)
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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1 ROUND
10 Scap Push-Ups
5 Push-Up to Pike
10 Air Squats
5 Cal Row
into…
1 ROUND
10 Alt DB Renegade Rows
10 MedBall Front Squats
5 Cal Row
AMRAP x 12 MINUTES
12/10 Cal. Bike
12 Alt. DB Renegade Rows
12/10 Cal. Row
12 Wall Balls
(Score is Rounds + Reps)
2-3 SETS
:30 Calf Raises (on an elevated surface)
:30 Rest
:30 Alt. Deadbugs
-1:00 Rest b/t Sets-
(No Measure)
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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400m Run
30 sec hang from bar
-Into-
3 ROUNDS
15 Glutes bridges (1 sec hold)
5 push ups
10 squat therapy
3/2 strict pull ups or 7 ring rows
5 back squat (2 sec hold)
5-10 pounds heavier than last week.
AMRAP x 10 MINUTES
5/3 strict pull ups
Run 200 meters
(Score is Rounds + Reps)
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders
(No Measure)