1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
800m Run
Rest Remainder
STATION 2
AMRAP
20 Double Unders
10 DB Push Press
STATION 3
800m Run
Rest Remainder
STATION 4
AMRAP
20 Mountain Climbers
10 DB Deadlift
No Additional Conditioning. Hit Full GPP with 75% effort.
Mini Triathlon Warm-Up just to get everyone moving and the heart rate up!
2:00 Run
2:00 Bike
2:00 Row
Then move into Teaching Warm-up!
“TABATA”
8 SETS EACH, :20 ON / :10 OFF
TABATA 1 – Plate Ground to Overhead (45/35)|(25/15)
TABATA 2 – Alt. V-Up
TABATA 3 – Plate OH Lunge (45/35)|(25/15)
TABATA 4 – Box Jump (20/16)
TABATA 5 – Cal. Bike
-Rest 1:00 b/t Each Full Tabata-
ALTERNATING TABATA
T1 – Banded Tricep Pull-Down
T2 – Double DB Curl (light)
*8 Sets Each, Alternating Movements.
EMOM x 6 MINUTES
5 Clean & Jerk (135/95)
-Rest 5:00-
EMOM x 10 MINUTES
3 Snatch (135/95)
*Move crisply and intentionally. Goal should be perfect mechanics and a manageable pace between each lift.
EMOM x 8 MINUTES
1 – :30 Moderate Row → Row at workout pace
2 – :30 Up-Down w/step over the erg → Burpee over Erg
3 – :30 Moderate Bike → Bike at workout pace
4 – :30 Sit-Up
EMOM x 8 MINUTES
MIN 1 – 15/12 Cal. Row
MIN 2 – 10 Burpees Over Erg
-2:00 Rest-
EMOM x 8 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 20 Sit-Ups
PARTNER CHIPPER
160 Double Unders
140cal Row
*120sec Plank (*together)
100 Sit-ups
80 Push-ups
*60sec Hang (*together)
40 Burpees
*20ft Handstand Walk (*each)
30min CAP
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Air Squat
STATION 2
Max Squat Hold
STATION 3
Max Push-Up
STATION 4
Max Plank Hold