3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Plank Hold
1:00 Plank Rotations*
*Push-up Plank to Elbow Plank and repeat!
STATION 2
:30 Squat Hold
1:00 Squat Jumps
STATION 3
:30 Hollow Hold
1:00 Sit-Ups
STATION 4
:30 Superman Hold
1:00 Burpees
3 ROUNDS
:30 Air Squats
:30 Burpees
:30 Deadlifts
:15 Rest
ON A 12:00 RUNNING CLOCK…
Build to 2RM Power Clean
*Last seen 11/29/19
(Score is Weight)
4 SETS
AMRAP x 3 MINUTES
3 Power Cleans (135/95)|(95/65)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
1:00 Alt. Groiners
1:00 Deep Squat Hold
Into…(8:00 Cap)
2 Rounds
10 Air Squats Narrow Stance
10 Push Ups
2 Rounds
10 Air Squats Wide Stance
10 RDLs, empty bar
2 Rounds
10 Empty Barbell Back Squats
10 Empty Barbell Hang Muscle Cleans
KEEP GOING!!!!! YOU ARE GETTING SO STRONG!
4 ROUNDS FOR TIME
75 Double Unders -or- 150 Single Unders
15 Russian KB Swings AHAP
-11:00 Hard Cap-
(Score is Time)
E2MOM x 16 MINUTES
MIN 1 & 2 — 10 DB Box Step Overs then Max Cal Row*
MIN 3 & 4 — Max Distance HS Walk
*DB Box Step-Overs (50/35)|(24/2)
(Score is Lowest Distance)
2 SETS…
20 Arm Circles Forward
20 Arm Circles Back
:30 Doorway Stretch (L/R)
AMRAP x 8 MINUTES
20 Shoulder Taps
5 Push Up to Pike
:20 Pike Hold
7/5 Cal Row
20 Mountain Climbers
5/5 Single Arm Bent Over Row→Rows in the top of the Push Up*
*May progress to Rows in the top of the Push Up as desired by the athlete.
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
-Rest 2:00-
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
*Renegade Row = Row L + Row R + Push-Up
(Score is Rounds + Reps)
FOR RECOVERY
1:00 Child’s Pose
1:00 Saddle + Arm Cross (R)
1:00 Saddle + Arm Cross (L)
1:00 Child’s Pose
1:00 Rebound Recovery
(No Measure)
ON A 15:00 RUNNING CLOCK…
Establish 10RM TNG Power Clean & Jerk
(Score is Load)
EMOM x 7 MINUTES
3-5 Reps of Power Clean & Jerk (Use Same Load as 10RM)*
*Athlete should choose number of reps they can completely crisply EMOM.
(No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
15/12 Cal Row
STATION 2
EMOM
5 Burpees over DB + 7 DB Deadlift
STATION 3
EMOM
15/10 Cal Bike
STATION 4
EMOM
5 Burpees over DB + 7 DB Push Press