2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Max DB Thruster
1:00 Max Sit-ups
1:00 Walking Lunge
STATION 2
2:00 Max Plank
1:00 Rest
STATION 3
2:00 Recovery Pedal on Bike
1:00 Rest
EMOM X 6 MINUTES
MIN 1 – :30 Russian KBS → :30 American KBS
MIN 2 – :45 Moderate Pace Bike → :45 Fast Pace Bike
MIN 3 – :30 Tempo Air Squats (3331)* → :30 Tempo Goblet Squats (3331)
*:03 descent, :03 pause in the bottom and :03 ascent!
EMOM x 15 MINUTES
MIN 1 – 15 Kettlebell Swing
MIN 2 – 12/10 Cal. Bike
MIN 3 – 9 KB Goblet Squats
2-3 SETS
10 Skull Crushers
20 Alt. V-Ups
10 Bicep Curls
AMRAP x 8 MINUTES
50ft Bear Crawl
50ft Walking Lunge
50ft Kareoka (side step + foot switch)
50ft Broad Jump
250m Row or 1:00 Bike
EVERY :45 FOR 6 SETS
3 Push Press*
*Increase weight every round. Work up to and past your workout weights.
4 ROUNDS FOR TIME
10 Push Press (75/55)|(45/35)
10 Up-Downs
-2:00 Rest-
3 ROUNDS FOR TIME
10 Push Press (95/65)|(65/45)
10 Burpees
-2:00 Rest-
2 ROUNDS FOR TIME
10 Push Press (115/85)|(75/55)
10 Bar Facing Burpees
5/5, 4/4, 3/3, 2/2, 1/1
Jog Down and Back
Burpees
Then:
:30 Pigeon/Side
10 Wall Slides
10 Air Squats w/ 2 second pause
Skill EMOM 12
1: Double Unders
2: Muscle Up/Ring Dip Practice
3: Rest
Goal is to work on skills but not have any lasting fatigue. Work about 30 seconds on each minute doing drills.
AMRAP 16
400m Row
15 Burpee Plate G2O
30 Plate Hops
400m Row
15 Toes to Bar
30 Sit Ups
400m Row
15 Dips
30 Push Ups