3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Max DB Deficit Push-Ups
1:00 Max DB Renegade Row
STATION 2
1:00 Max DB DL
1:00 Max DB Power Clean
STATION 3
1:00 Max DB Strict Press
1:00 Max DB Push Press
STATION 4
1:00 Max Burpees
1:00 Max Burpee Box Jump
AMRAP x 5 MINUTES
5/5 SA KB DL
5/5 Single DB Front Squats
5/5 Single DB Thrusters
20 Mountain Climbers
3 SETS*
8 SA KB or DB Deadlifts
8 SA KB or DB Cleans
8 SA Front Rack KB or DB Lunges
*1 Set = 8-8-8 on Both L/R Side
(Score is Weight)
3 SETS*
8 SA DB Deadlifts
8 SA DB Cleans
8 SA Front Rack DB Lunges
*1 Set = 8-8-8 on Both L/R Side
(Score is Weight)
4 ROUNDS FOR TIME
100′ KB Farmer Carry (70/53)|(53/35)
15 DBL KB Deadlifts
25 Wall Balls (20/14)|(14/10)
(Score is Time)
4 ROUNDS FOR TIME
100m DB Front Rack Walk
15 DBL DB Deadlifts
20 DB Thrusters
(Score is Time)
EMOM x 6 MINUTES*
ROUND 1:
1 – 45s Lunges
2 – 100m Run + Max Bicep Curls
*Progress in ROUND 2
1 – 45s Suitcase Lunges
2 – 100m Run + Max DB Deadlifts
Then …
ROUND 3:
1 – 45s Step Ups
2 – 100m Run + DB Hang Muscle Cleans
ALTERNATING TABATA*
T1 – DB Bicep Curls
T2 – DB Deficit Push-up
*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.
(Score is Total Reps)
ALTERNATING TABATA*
T1 – DB Bicep Curls
T2 – DB Deficit Push-up
*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.
(Score is Total Reps)
AMRAP x 16 MINUTES
400m Run
20 Box Jump (24/20)
20 Up-Downs
20 DB Hang Power Cleans (35/20)|(25/15)
(Score is Rounds + Reps)
AMRAP x 16 MINUTES
400m Run
20 Tuck Jumps
20 Up-Downs
20 DB Hang Power Cleans
(Score is Rounds + Reps)
1 ROUND
20 Glute Bridges
10 Straight Leg Sit-Ups
15 BW Good Mornings
20 Alt. BW Lunges
Into…
2 ROUNDS
10/10 SL Glute Bridge
5/5 Turkish Sit-Ups *light DB/KB
10 Russian KB Swings
10 Alt Goblet Reverse Lunges
3 SETS
2:00 MAX Russian KB Swing
2:00 MAX DB/KB Goblet Alt. Reverse Lunges
2:00 MAX DB/KBTurkish Get-Up*
*Switch arms every repetition
-1:00 Rest b/t Sets-
(Score is Total Number of Reps)
3 SETS
2:00 MAX Backpack Swing
2:00 MAX Backpack Alt. Reverse Lunges
2:00 MAX Backpack Turkish Get Ups*
*Switch arms at the 1:00 point
-1:00 Rest b/t Sets-
(Score is Total Number of Reps)
2-3 SETS
8/8 Single Arm High Pulls
30 Flutter Kicks
8/8 1/2 Kneeling Strict Press
(No Measure)