AMRAP x 7 MINUTES
50m Shuttle Run
5 Burpee
10 Arm Haulers
10 Tuck-ups
5 Broad Jumps
EMOM x 12 MINUTES
MIN 1 – 10 Box Dips
Min 2 – 12 Rolling Tricep Extensions
MIN 3 – MAX Unbroken Push-ups
Score is total Push-ups
AMRAP x 12 MINUTES
100m Run
5 Wall Walks
100m Run
20 Alt. V-ups
1 ROUND
10 Samson Lunges*
5/5 Moose Antlers**
10 Scorpion Stretch***
2-3 ROUNDS (3 min max)
5 Double DB Sumo DL
5 DBL DB Bicep Curl to Press
5 Push Up to Down Dog
“TRIPLE AMRAP”
AMRAP x 5 MINUTES
10/8 Cal. Bike
10 Alt. DB Snatch
10 Push-Ups
-Rest 1:00-
Repeat!
-Rest 1:00-
Repeat!
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
200m Run
STATION 2
AMRAP
30 Double Unders
15 KB Deadlift
STATION 3
EMOM
20 Mountain Climbers + 10 Russian KB Swing
3 ROUNDS…
5/5 SA DB Curl to Arnold Press
8/8 Split Squats → 8/8 DB Farmers Split Squats
10 Scap Pull-Ups
10 Scap Push-Ups
5 Broad Jumps → 5 Burpee Broad Jumps
EMOM x 8 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)
MIN 2 – Practice Full Climb or Scaling Option
EMOM x 15 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)
MIN 2 – 200/150m Row
MIN 3 – 2-3 Rope Climbs
Score is weight on the DB Complex