AMRAP X 5 MINUTES
10 Air Squats
8 Up Downs
100m Run
“TRIPLE AMRAP”
AMRAP x 5 MINUTES
5 DB Thrusters
5 Burpees
100m Run
-Rest 1:00-
AMRAP x 4 MINUTES
4 DB Thrusters
4 Burpees
100m Run
-Rest 1:00-
AMRAP x 3 MINUTES
3 DB Thrusters
3 Burpees
100m Run
(Score is Rounds + Reps)
AMRAP x 5 MINUTES
5/5 Suitcase KB Deadlifts
5/5 Single Arm KB Front Rack Lunges
5/5 Single Arm KB Bent Over Row
10 Jumping Jacks
5 Kip Swings
5-5-5-5
Tempo Deadlift (2121)
(Score is Weight)
3 ROUNDS FOR TIME
50m KB Farmer Carry (70/53)|(53/35)
15 Deadlifts (165/115)|(115/75)
50m KB Farmer Carry
15 Jumping Pull-ups
(Score is Time)
EMOM x 12 MINUTES
15/12 Cal Row
(No Measure)
3-4 ROUNDS w/ Single KB…
10 KB Romanian DL
5/5 Single Arm KB Bent Over Rows
:15 L arm FR Hold
:15 L arm OH Hold
:15 R arm FR Hold
:15 R arm OH Hold
10 “Strict Burpees”
*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…
ON A 12:00 RUNNING CLOCK…
8:00 – Practice Kipping HSPU Breakdown
4:00 – Practice Tempo DL Drill w/ Empty Barbell
(No Measure)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Russian Twist
MOVT 2 – Slow Tuck-Ups
*Alternate movements for 8 Rounds total.
No Additional Strength. Go hard on “Diane”!
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
300m Row
Max Plank in Remaining Time
STATION 2
1000m Bike
Max Slam Balls in Remaining Time
STATION 3
300m Row
Max Burpees in Remaining Time
STATION 4
1000m Bike
Max Lunges in Remaining Time
F*** it – it’s FRIDAY Playlist!
https://open.spotify.com/playlist/0U7G6VwxKdSjQT2UIo7w1a
3 ROUNDS w/ Single KB…
10 KB Romanian DL
5/5 Single Arm KB Bent Over Rows
:15 L arm Front Rack Hold
:15 L arm Over Head Hold
:15 R arm FR Hold
:15 R arm OH Hold
10 “Strict Burpees”
*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…
ON A 10:00 RUNNING CLOCK…
Practice Handstanding and handstand Walking. Have Fun!
No measure, but try for one long hold or one max distance walk within the minute.
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Russian Twist
MOVT 2 – Slow Tuck-Ups
*Alternate movements for 8 Rounds total.