3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
50 Single Unders
then…
Max Meters Row in remaining time
STATION 2
25 Plate Hops
then…
Max Meters Row in remaining time
STATION 3
30 Jumping Jacks
then…
Max Meters Row in remaining time
STATION 4
15 Box Jumps
then…
Max Meters Row in remaining time
Bring Sally Up
Build to a set of at least 5 at 80%, if you have more reps in the tank then hit more good reps but don’t go to failure.
5 Rounds:
10 Pull Ups [C2B]
Shuttle down-back-down-[back]
20 Push Ups [10 HSPU]
Shuttle down-back-down-[back]
No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.
AMRAP x 4 MINUTES
10 Toe-Touch Jumping Jacks
8 Up-Downs
6/6 BW Single Leg RDL
10 Alt Supermans
Then…
2 ROUNDS
5 Bootstrappers
5 Inch Worms + Push-ups
5/5 Single Leg Bridge Ups
ON A 8:00 RUNNING CLOCK…
Build up to a Heavy Set of 5 Deadlift*
*Loading should be heavier than workout weight and all reps TNG.
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
3 SETS
30 Sit-Ups
1:00 Hollow Hold
-Rest as Needed b/t Sets-
ON A 25:00 RUNNING CLOCK…
Hike, Run, Bike or Swim*
*Get outside of the gym today and use this time to decompress. Set your intention post-Open
With one LIGHT dumbbell …
1 ROUND
10 Alt. Bodyweight Lunges
8 Cal. Bike (conversational pace)
5/5 Single Arm DB Deadlift (DB btwn. legs)
10 Alt. Bodyweight Jumping Lunges
6 Cal. Bike (Pace for the workout)
5/5 Upright High Pull + Punch*
10 Alt. Lunges w/DB (experiment how to hold the DB)
4 Cal. Bike SPRINT (not the pace for the workout)
5/5 DB Muscle Snatch
FOR TIME*
40-30-20-10
Alt. DB Snatch
Alt. Single DB Lunges**
*10 Cal Bike After Every Full Set
**Athlete can hold DB any way
-15:00 Hard Cap-
3 ROUNDS (7:00 MINUTE CAP)
5 SA KB DL*
5 SA Russian KBS
5 SA KB Clean
5 SA KB Thruster
100m Jog
*Complete one full round of the KB complex on the right, one full round on the left, then go out for the 100m Run.
4-4-4-4-4
Tempo Front Squat (13X1)
-Rest 1:30 b/t Sets-
AMRAP x 10 MINUTES
10 Front Squats (75/55)
10 KBS (53/35)
100m Run