3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Walking Lunges
1:00 Wall Sit
STATION 2
1:00 Push-ups
:00 Tuck Hold
STATION 3
1:00 Mountain Climbers
1:00 Bear Crawl Hold
STATION 4
1:00 Fast Pedal
:30 Slow Pedal
No Additional Conditioning. Hit Full GPP with 75% effort.
2 ROUNDS (no stopping b/t movement):
:30 Air Squats
:30 Up Downs
:30 Alt. Lunges
:30 Mt. Climbers
:30 Superman Hold
IN TEAMS OF 2…
4 ROUNDS FOR TIME
45 Cal Bike
25 “Synchro” Plate Ground to OH (45/35)|(25/15)
45 Cal Bike
25 “Synchro” Sit-ups
*For the bike, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.
-35:00 Time Cap-
FOR RECOVERY
10:00 Flow Stretching
Suggested Flow…
3:00 Lower Body
3:00 Lower Back / Midline
3:00 Upper Body
1:00 Prone Nasal Breathing
1. ON A 7:00 RUNNING CLOCK
Build to Moderate 7-Rep Overhead Squat
-Rest as Needed-
2. ON A 7:00 RUNNING CLOCK
Build to Moderate 7-Rep Strict Press
-Rest as Needed-
3. ON A 7:00 RUNNING CLOCK
Build to Moderate 7-Rep Bench Press
*Perfect mechanics and moderate loading. Stay below the loading for the OHS from earlier in the week. Move with purpose…these are not meant to be heavy.
5 ROUNDS:
6 Burpees
9 Pull-ups
12 Lunges
15 Sit-ups
(Rx+ SUB 9min)
Play a Game!
AMRAP x 10 MINUTES*
10 Wall Balls
10 KB Sumo DL High Pull
*Every 2:00 including 3-2-1 go, perform…
40 Alt. Mountain Climbers
2-3 SETS
5 Jefferson Curls
20 Alt. Plank Wall Ball Rolls
15 KB Good Mornings
AMRAP x 7 MINUTES
10 Scap Pull-ups
10 Kips Swings
10 V-ups or Tuck-ups
10 Plate Presses
10 OH Plate Lunges
3 SETS
20 Banded Lat Pull-downs
15 DB Lat Pull-Overs
7 Pull-ups
-1:30 Rest b/t Sets-
EMOM x 12 MINUTES
MIN 1 – 200m/150m Row
MIN 2 – 8 Renegade Row (35/25)