1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
TABATA
Superman/Hollow Hold (Alternating)
STATION 2
TABATA
Split Squat (R leg)
STATION 3
TABATA
Split Squat (L leg)
STATION 4
TABATA
Burpees
2 ROUNDS
1:00 Row (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
1:00 Row (Increasing Pace Each Round)
10 Plank to Downward Dog
:30 DB Overhead Hold
15 Sit-ups
Add 5-10 pounds to last week
Rest 2-3 minutes between sets.
(Score is Weight)
FOR TIME
3 Rounds for time of:
30/25 Cal Row
15 Single Arm Thrusters/side
30 Sit-Ups
RX 40/25 RX+ 50/35
4 ROUNDS
:45 Moderate/:15 Hard on Bike
1 ROUND:
4 Up Downs
8 MB Strict Press
12 Lunges (no weight)
1 ROUND:
4 Burpees
8 MB Push Press
12 MB Alt Lunges
IN TEAMS OF 2…
AMRAP x 14 MINUTES
PARTNER 1 COMPLETES …
4 Burpees
8 Med. Ball Push Press
12 Med. Ball Alt. Lunges
WHILE PARTNER 2…
Accumulates MAX Calories on Bike
P1 completes one full round while P2 bikes, then athletes switch roles.
(Score is Cals)
IN TEAMS OF 2…
FOR QUALITY
100 Alt. Plank Med. Ball Rolls
(No Measure)
AMRAP x 5 MINUTES
:30s Hollow Hold
10/8 Cal Row
10 Step Ups
5/5 SA DB Strict Press
:30s Shuttle Run
EMOM x 9 MINUTES
MIN 1 – :40 DB Flutter Kick
MIN 2 – :40 Side Plank (R)
MIN 3 – :40 Side Plank (L)
(No Measure)
AMRAP x 16 MINUTES
12/10 Cal Row
10 Box Step-ups
10 Ring Rows
10 DB Strict Press (Athlete Choice)
100m Run
(Score is Rounds + Reps)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
5 Push-Ups
10 Air Squats
15 Sit-Ups
STATION 2
EMOM
6 Burpees + 6 Ring Rows
STATION 3
AMRAP
15 Sit-Ups
10 Air Squats
5 Push-Ups