2:00 EZ Warm-up on the Bike…
Into…
2-3 ROUNDS
5 KB Deadlifts
7 Jumping Air Squats
9 Jumping Jacks
:30 Plank Hold
AMRAP x 6 MINUTES
6 Cal. Bike
6 KB SDHP
6 Sit-Ups
-Rest 3:00-
AMRAP x 6 MINUTES
6 Cal. Bike
6 Russian KB Swing
6 Sit-Ups
Graduated Warm-up (R1 → R2 → R3)
3 ROUNDS (10:00 CAP)
8 Cal Row 65% → 75% → 85%
8 Ring Rows → Scap Pull-ups → Pull-ups
8 Push-ups → HR Push-ups → Burpees
8 Med Ball Deadlift → Med Ball G2OH → Med Ball Lateral Wall Throw
8 Alt. Lunges → Alt. Cossack Squats → Air Squat
:30 Samson Stretch → Bootstrappers → Groiners
29 Minute AMRAP
—
Run 800 meters
Burpee Broad Jump – 200′
Run 600 Meters
Weighted Lunge – 200′
Run 400 meters
50 Wall Balls
Run 200 meters
Sled Push 50 meters
BBJ & WL is on a 50′ course.
Out and back 2 times.
Count each meter, foot and rep as a score. You may end up with something like 1 + 1800 if you finish a full round plus the first two runs and the BBJ & WL.
RX – 35/26 KB lunge, 14/10 wall ball, 45×2/25×2 sled
RX+ – 53/35 lunge, 20/14 wall ball, 45×4/25×4
FOR RECOVERY
2:00 Child’s Pose
2:00 Down Dog Pose
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Push-ups
:30 Burpees
STATION 2
1:00 Air Squats
:30 Burpees
STATION 3
1:00 Row
:30 Burpees
STATION 4
1:00 Single Unders
:30 Burpees
2 Minutes Cardio, then:
3 Rounds (PVC -> PVC -> Bar)
5 Sn. Grip BTN Push Press
5 Sn. Grip BTN Push Jerk
5 OHS
Power Sn. + Full Snatch From Hip
Power Sn. + Full Snatch From Knees
Power Sn. + Full Snatch From Floor
With a partner, switching off as desired:
10 Rounds for time:
5 Synchro Burpees
5 Hang Power Snatch (95/63)
20 Mountain Climbers (Count Rights Only)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
Tabata Bike for Cals
STATION 2
Tabata Mountain Climbers
STATION 3
Tabata KB or DB Swing
STATION 4
Tabata Step-Ups
*Tabata is :20 of work with :10 of rest for 8 rounds (4:00 total)