3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Max Cal Bike
1:00 Recovery
STATION 2
Max Double Unders
STATION 3
1:00 Max Box Jumps
1:00 Plank
STATION 4
Max Up-Downs
1 ROUND:
500m Row (increase pace every 100m)
400m Run (increase pace every 100m)
10 Tempo Air Squats (31X1)
10 Tempo Push Ups (31X1)
2 SETS:
10 DB/KB Goblet Squats (2nd set heavier than the 1st)
EVERY 2:30 FOR 6 SETS
100m Run
10 KB or DB Goblet Squats (AHAP)
150/100m Row
10 KB or DB Floor Press
(Score is Load)
AMRAP x 3 Minutes
10 Scap Push-Ups
5 Inch Worms + Push-Ups
10 Groiners + Twist
-Quick Rest-
AMRAP x 3 Minutes
12 Reverse Lunges
10 MedBall Strict Press
10 Broad Jumps
-Quick Rest-
AMRAP x 3 Minutes
12 MedBall Reverse Lunges
10 MedBall Push Press to Target
10 Box Jumps (or Step Ups)
AMRAP x 18 MINUTES
20 Box Jumps (24/20)
20 Medball Step back lunges (20/14)*|(12/8)
Run 200 meters
(Score is Rounds + Reps)
FOR RECOVERY
Walk 400 meters
Into…
FOR QUALITY
6:00 of HS Hold or Hand Walking Practice
(No Measure)
every 5 minutes perform one movement & rest the remainder of the time
800 meter run
200 dubs
50 burpees
1k row
80 butterfly situps
200 meter sled push
100 air squats
scale as need be. if you get caught by the 5 minute clock progress to next movement
5 SETS
500m Row
-Rest 4:00 b/t Efforts-
(Score is Time for Each Set)
NOT FOR TIME
2000m Row (EZ Pace)
(No Measure)
AMRAP x 3 Minutes
10 Scap Push-Ups
5 Inch Worms + Push-Ups
10 Groiners + Twist
-Quick Rest-
AMRAP x 3 Minutes
12 Reverse Lunges
10 MedBall Strict Press
10 Broad Jumps
-Quick Rest-
AMRAP x 3 Minutes
12 MedBall Reverse Lunges
10 MedBall Push Press to Target
10 Box Jumps (or Step Ups)
AMRAP x 18 MINUTES
20 Box Jumps (24/20)
20 “Lunge” WallBall Shots (14/10)|(10/8)*
*Athlete executes an alternating reverse lunge with a toss to the 10′ target. Scale up to (20/14) as needed.
(Score is Rounds + Reps)
FOR RECOVERY
3:00 Slow Walk w/ Nasal Breathing Only
3:00 Slow Bike or Row w/ Nasal Breathing Only
Into…
FOR QUALITY
6:00 of HS Hold or Hand Walking Practice
(No Measure)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Hang Power Clean*
*Compare to Wednesday’s effort and evaluate any weaknesses in pull or clean.
(Score is Load)
10 ROUNDS FOR TIME
5 Burpees Over the Bar
5 Hang Power Clean (185/125)
100m Run
(Score is Time)