1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
5 Burpees
10 Step-Ups
STATION 2
AMRAP
20 Shoulder Taps
20 Sit-Ups
STATION 3
AMRAP
10 Hollow Rocks
30 Lunges
STATION 4
AMRAP
10 Up-Downs
15 Air Squats
20 Flutter Kicks
Row @ Moderate Pace for 2:00
2 ROUNDs Strict “Cindy”
5 Strict Pull Ups
10 Strict Push Ups
15 Air Squats
Into…
1 ROUND
5 Burpees
10 PVC Overhead Squat
10 PVC Overhead Lunges
5 Strict Pull Ups/Ring Rows
10 minute EMOM
3 weighted, strict or assisted pull ups, or Muscle Up work of any kind (strict rings, bar muscle up drills, etc.)
If you have good strict pull ups, work up to a heavy triple, adding weight as you go. Hold a db in your legs or put your toes in a kettlbell.
If you are still working on pull ups, speak with your coach to develop a strategy for the day.
New Round Every 5 Minutes. Each round for time. 3 Total Rounds.
10 Handstand Push Ups
20 Burpees
30 Air Squats.
Scale to finish in the 5 minutes. try 10/15/20 or 5/10/15.
2:00 of TABATA (:20 / :10)
Alternate b/t Air Squat & Up-Downs
Into…
2-3 Sets | 4:00 Flow Warm-up (w/ light DB)
5/5 DB Deadlift
5/5 SA DB Swing (from waist)
5/5 SA DB Press (:01 pause OH)
10 Alt. Groiners
AMRAP x 13 MINUTES
20 Alt. DB Snatches
10 Up-Downs
20 Alt. DB Front Rack Lunges
(Score is Rounds + Reps)
1-2 ROUNDS (6 MIN CAP)
:30 Bike
5 DB Deficit Push-Ups (on or off knees)
10 Alt. DB Renegade Rows (no push-up in between rows)
:30 Bike
5 DB Burpees
5 DB Hang Power Cleans
:30 Bike
5 DB Squat Cleans
5 DB Push Press
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
3 DB Manmakers
6/4 Cal. Bike
-Rest 2:30-
REPEAT!
(Score is Rounds + Reps)
2-3 SETS
10 Hammer Curls
20 Hollow Rocks
:30 DBL DB/KB Overhead Carry
(No Measure)
Playlist? More like BASSlist
https://open.spotify.com/playlist/1f04qiGcEz6uelFe6jMOyT
3 ROUNDS
:30 Row (Moderate)
:30 Swinging Arm Crosses
:30 Arms Up & Back
:15 Doorway Stretch / Each Side
10 Push-Up Negative to Downward Dog
Into…
TABATA (8 ROUNDS :20 ON/:10 OFF)
R1 & R2 Right Leg Single Unders
R3 & R4 Left Leg Single Unders
R5 – R8 Single Unders
4 ROUNDS FOR TIME
75 Double Unders
500/450m Row
25 ButterFly Sit Ups
(Score is Time)
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups
(No Measure)