4 ROUNDS
25 Single Unders
10 Push-ups
25 Single Unders
15 Russian KBS
ON A 14:00 RUNNING CLOCK…
Build to a 2RM Bench Press
EVERY 2:00 FOR 5 ROUNDS
10 Deficit Push-up*
12 Russian KBS (53/35)
30 Double Unders
*Use DB to create deficit
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
5-5-5-5-5
Push Press
5+ means athlete performs max reps at that weight with the goal of at least 5.
FOR TIME*
30-20-10
Cal Row
Handstand Push-Up or Push Ups
*10 Toe 2 Bar after every full set
-14:00 Hard Cap-
Option #1: Play a game!
or…
Option #2: General Warm-Up
3 Rounds
1:00 Row (Easy-Moderate Pace)
5 Push-Ups to down dog (can be done from the knees)
5/5 Single Arm Ring Rows
10 Alt. Reverse Lunges
AMRAP x 18 MINUTES*
15 Cal. Row
50m Farmer’s Carry
12 Alt. KB Goblet Step-Ups
:30/:30 Side Plank
*Move at a moderate pace for quality!
1 ROUND…
25ft Butt Kickers
25ft High Knees
25ft High Skips
25ft Partner Banded Running (25ft Each Partner)
AMRAP x 6 MINUTES…
5 MB Front Squats
5 MB Push Press to Target
5 MB Thrusters
100m Run
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
400m Run
60 Wall Balls (20/14)|(14/10)
60 Box Jumps (24/20)
*Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.
-37:00 Time Cap-
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
Max Wall Balls…
Every minute perform 5 Burpees
STATION 2
Max Cal Bike
Every minute perform 5 Burpees
STATION 3
Max Sit-ups…
Every minute perform 5 Burpees
*Top of each minute perform the 5 burpees then continue on with the Max reps of each exercise.