3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
15 Burpees
STATION 2
EMOM
15/12 Cal Row
STATION 3
EMOM
15 DB Suitcase Deadlift
STATION 4
EMOM
12/8 Cal Bike
4 ROUNDS:
500M ROW
20 AIR SQUATS
20 BUTTERFLY SIT-UPS
AMRAP x 5 MINUTES
:30 Bike
3 SA DB Strict Press + 3 Push Press (R)
3 SA DB Strict Press + 3 Push Press (L)
12 BW Lunges
5-5-5-5
Tempo Bench Press (3211)
(Score is Weight)
AMRAP x 14 MINUTES
12/10 Cal Bike
10 SA DB Push Jerk (R) (50/35)|(25/15)
12 SA DB FR Lunge (R)
10 SA DB Push Jerk (L)
12 SA DB FR Lunge (L)
(Score is Rounds + Reps)
3:00 PROGRESSIVE WARM-UP ON ROWER
1:00 – Conversational Pace
1:00 – Moderate Pace
:30 – Workout Pace
:30 – Cool Off Pace
Into…
3-4 SETS (7:00 Time Cap)
10 Alt. Samson Stretches
5 Strict Pull-Ups
10 DB Sumo DL (light w/ perfect positions)
10 DB Bent Over Row
25’ Quadruped Crawl
5 pounds heavier than last week – rest as needed. Coach may choose to run lifts on an E2MOM clock.
If you finish early do 100 burpees while you wait.
EVERY 4:00 FOR 6 SETS
7 Up-Downs (RX+ 35/20 Devils Press)
14 Double DB Front Squat
16/13 Cal Row
-Rest Remainder of the Time-
(Score is Time for Each Set)
*New BENCHMARK Workout – Happy Valentine’s Day!
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
8 Box jumps
8 Ring Rows
16 Lunges
STATION 2
AMRAP
10 Box Jumps
10 Ring Rows
20 Lunges
STATION 3
AMRAP
12 Box Jumps
12 Ring Rows
24 Lunges
STATION 4
AMRAP
14 Box Jumps
14 Ring Rows
28 Lunges