2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
6 Renegade Rows*
*1 Push-Up + 1 DB Row R + 1 DB Row L
STATION 2
AMRAP
6 DBL DB Snatch
18 Double Unders
STATION 3
EMOM
15 Burpees
3 Rounds:
50 Single Unders
10 Hollow Rocks
5 Strict Pull Ups/10 Ring Rows
2 Kicks up to Handstand (wall or freestanding)
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
5 Rounds for Time:
50 Double Unders
40 Reps of _____*
*Round 1: Wall Balls
Round 2: Pull Ups
Round 3: Push Ups
Round 4: Pull Ups
Round 5: Wall Balls
400m Coffee Talk Jog
(tell a friend about your weekend)
Then:
3 Rounds
8 PVC Thrusters
6 PVC Good Mornings
4 Alternating Down Dog -> Pigeon
50-60-70%x4
Wave 1: 80×3, 85×2, 90×1, 95×1
Wave 2: 80×3, 85×2, 90×1, 95×1
3 Rounds of:
15 Calorie Row
8 Power Cleans (115/83)[155/108]
Right into
3 Rounds of
8 Bar Facing Burpees
5 Shoulder to Overhead (same weight)
600 meter coffee talk jog. Go over your weekend with a workout buddy.
2 SETS
Row 250 @ 2k pace
3 strict burpees
3-7 strict pull ups or ring rows (strict form, easy-ish set)
3-7 strict toes to bar (same as above)
EMOM x 8 MINUTES
MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up or 5-7 SLOW ring rows
MIN 2 – 5 Broad Jumps for distance
Treat this as skill development.
Pull Ups should be perfect form – if it starts to degrade, scale reps down.
Jumps do not need to be maximal – focus on being explosive and landing softly.
4 ROUNDS FOR TIME
500/400 meter Row
11 Burpee Pull-Ups
AMRAP x 2min
Max reps Rope Climb 12′
1 ROUND
50 Single Unders
12 Reverse Lunges
10 Step-ups
1 ROUND
25 Fast Single Unders
25 High Jump Single Unders
10 Air Squats
8 Box Jumps
1 ROUND
30 Double Unders or 5 Single-Single-Double Under Attempt
10 Jumping Air Squats
8 Box Jump Overs
5-5-5-5
Tempo Front Squat (1111)
(Score is Weight)
5 ROUNDS FOR TIME
10 Front Rack Reverse Lunges (155/105)|(95/65)
15 Box Jump Overs (20)
60 Double Unders
(Score is Time)
New Classic Workout