1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 SA DB Push Press (Right Arm)
10 SA DB Front Rack Lunges
10 SA DB Push Press (Left Arm)
10 SA DB Front Rack Lunges
STATION 2
AMRAP
12 Single DB Box Step Ups
12 Box Dips
STATION 3
AMRAP
14 Alt DB Snatches
14 V-Ups
STATION 4
AMRAP
16 Single DB Russian Swings
16 DB Russian Twists
8 Min. Bodyweight Flow
-400m run/row/jog/bike buy-in
then:
10 Jumping Jacks
5 Pushups to Down Dog
:20 Pigeon Per Side
:20 Lizard Per Side
5 Wide Leg Squats
5 Medium Leg Squats
5 Narrow Leg Squats
50-60-70×4
Wave 1: 80×3 – 85×2 – 90×1
Wave 2: 80×3 – 85×2
-Home Version-
Tabata Bottom-to-bottom squats.
:20 on, :10 off air squats for 8 rounds. During the 10 second rest, you sit in the bottom of the squat.
6 Minute AMRAP
8 Thrusters (115/83)
50 Double Unders
Go hard!!!!!!!!!!! LET’S GO!!!!!! CROSSFIT!!!!
–At Home Version–
6 Minute AMRAP
8 Burpees w/ a HIGH JUMP
50 line hops (hop laterally over a line back and forth).
If you go super hard on this, it’ll do the trick 🙂
2 rounds
200m run
20 shoulder taps
15 squats
10 kb swing
5 pushups
Same weight last week across 4 sets (warm up with 2-3 sets)
Immediately after each set 10 perfect push-ups (use box or bench as needed)
If you are at home perform 5 set of 15 tempo push-ups (3 sec down – Fast up)
FOR TIME
200m Run or 250m Row
30 Hang Power Clean or Kb swing
400m Run or 500m Row
20 Hang Power Clean or Kb swing
800m Run or 1000m Row
15 Hang Power Clean or Kb swing
(Score is Time)
Weight that you can do 20 reps unbroken
AMRAP x 3 MINUTES
10 PVC Good Mornings
5 Up Downs
30 Single Unders
Into..
AMRAP x 3 MINUTES
10 KB RDLs
5 Up Downs
30 High Single Unders/Double Unders
EMOM x 15 MINUTES
MIN 1 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (R)
MIN 2 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (L)
MIN 3 – :50 MAX Double-Unders
(Score is Load)