1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
20 Air Squats
10 DB Power Cleans
STATION 2
AMRAP
30 Mountain Climbers
10 Push-ups
STATION 3
AMRAP
20 Step-ups
10 Up-downs
STATION 4
AMRAP
30 Bike Crunches
10 DB Push Press
3 Rounds:
Jog down and back x2
10 light kettlebell swings
3 Rounds
5 hanging knee raises
5 Power Cleans (building)
“Armistice Partner WOD”
22 Minute AMRAP (As Many Repetitions As Possible, alternating as desired)
RX – 135/95
11 – Power Cleans
11 – Burpees (Over the Bar)
19 – Toes to Bar (T2B)
18 – Wall Balls
Our Team will come together around Veterans Day to support Team RWB’s veteran enrichment programs with the Armistice Workout of the Day.
Donate here: https://donate.teamrwb.org/team/263689
3 Rounds
5 Strict HSPU
20 Weighted Russian Twists (20/14)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 DB Bent Over Row
15 Sit-ups
STATION 2
AMRAP
10 DB Front Squat
15 Up-Downs
STATION 3
AMRAP
10 DB Hang Power Clean
15 Hollow Rocks
STATION 4
AMRAP
10 DB Deadlift
15 Lunges
2:00 Row — focus on long, slow strokes
Into…
AMRAP x 4 MINUTES
:15/:15 Side Plank (L/R)
8 Wide Stance Toe Touches (opposite hand to opposite foot)
8 Alt. Reverse Lunges
8 KB Romanian DL
8 Glute Bridge-Ups (:01 pause at the top)
EVERY 2:30 FOR 3 SETS*
10 Tempo Romanian Deadlifts (30X1)
1:00 Plank Hold
*Increase every round. Keep weight light-moderate.
AMRAP x 5 MINUTES
10 Deadlifts (115/75)
15 Sit-ups
-1:00 Rest-
AMRAP x 4 MINUTES
7 Deadlifts (135/95)
10 Sit-ups
-1:00 Rest-
AMRAP x 3 MINUTES
5 Deadlifts (155/105)
7 Sit-ups
Play a Game!
then…
After the game, have athletes perform the following dynamic stretching routine…
1:00 at Each Station:
Inch Worms
Bootstrap Squats
Samson Lunges
Seal Pose to Down Dog
Toy Soldier Kicks
AMRAP x 20 MINUTES
30 Wall Balls (20/14)
30 Russian KB Swing (53/35)|(35/26)
3 SETS
20 MB Russian Twists
20 Hollow Flutter Kicks
20 Banded Face Pulls
-Rest as Needed b/t Sets-