1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
5 Up-Downs + 10 KB Swing
STATION 2
AMRAP
10 KB Alt. Lunge (goblet hold)
10 Sit-ups
STATION 3
EMOM
:45 Plank Hold
STATION 4
AMRAP
5 Up-Down
10 KB Swing
10 KB Alt. Lunge
10 Sit-ups
:25 Plank
Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.
Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard
Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold
Alternating EMOM with 50-100 Army Flutter Kicks
FOR TIME
50/40 Cal Row
50 Up-Downs
This is a sustained sprint – apply effort accordingly.
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)
Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.
Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard
Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold
Take 1/3 Body Weight and do max reps strict press. Bar touches shoulders then locks out overhead – legs stay straight whole time.
This is RX+ instead of strict press.
If you can do 5+ strict HSPU, do this instead of the strict press. Max set of unbroken strict HSPU.
FOR TIME
2 Rounds:
50/35 Calorie Row
50/35 Push Ups
Must touch chest on ground and then full extension at top of push up. Can’t roll up off of thighs. You know if you’re doing it…
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)
3 Rounds
Row 200m at 22 s/m
10 Band Pull Aparts
10 Lat Engagements
5 Ring Rows
Legs stay straight in hollow position. No kipping at all, no bending knees.
14 minute AMRAP
8 Burpee Plate ground to overhead (35/25)[45/35]
8 Chest to Bar Pull Ups [3 Muscle Ups]
40 Double Unders
2 Rounds:
25 GHD Sit Ups
25 GHD Hip Extensions
15 Bicep Curls (choose weight)
2 ROUNDS
5/5 Single Arm DB Strict Press
10 Alt. Reverse Lunges (bodyweight)
5/5 Single Arm DB Push Press
5/5 Single Arm DB Suitcase Alt. Reverse Lunges*
AMRAP x 6 MINUTES
2-4-6-8-10…
DB Push Press
DB Suitcase Reverse Lunges
-Rest 4:00-
Repeat!