1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
MAX Renegade Row*
*RR= DB Row R + DB Row L + Push-Up
STATION 2
MAX DB Bent Over Row
STATION 3
MAX DB Front Squat
STATION 4
MAX DB Push Press
2 ROUNDS (2 MIN CAP)
5 Bodyweight Kang Squats*
10 Alt. Groiners w/twist
20 Mountain Climbers
*Kang Squat = Goodmorning + squat + Bootstrapper + Finish the goodmorning
Into …
1 ROUND (4 MIN CAP)
1:00 Row
10 Alt. Step-Ups
1:00 Bike
10 Box Jumps w/step down
AMRAP x 7 MINUTES
12/10 Cal. Row
7 Box Jumps
12/10 Cal. Bike
7 Box Jumps
-Rest 2:30-
Repeat!
(Score is Rounds + Reps)
Row or bike for 4 minutes. Rx+ nose breathing only.
Then:
3 Rounds of
10 Air Squats
5 TLLTs
10 Powerball Shots (Light).
Then:
Go over wallball technique – how to catch the ball, where to hold it, do you drop your arms? do you start squatting early to cushion the ball? How far back from the wall do you like?
Try to refine all of that.
For Time:
150 Wall-Ball Shots, 20# / 14#
1. 3 SETS
800m Run
-Rest 4:00 b/t Efforts-
(Score is Time for Each Set)
2. NOT FOR TIME
1 Mile Jog (EZ Pace)
(No Measure)
1:00 Alt. Groiners
1:00 Bootstraps
Into…(8:00 Cap)
2 Quick Rounds
10 Air Squats Narrow Stance
10 Elbow Punches
2 Quick Rounds
10 Air Squats Wide Stance
10 RDLs
2 Quick Rounds
10 Empty Barbell Back Squats
10 Empty Barbell Hang Muscle Cleans
FOR LOAD
10RM Back Squat
(Score is Load)
4 ROUNDS FOR TIME
75 Double Unders
15 Hang Squat Clean (95/65)|(65/45)
-11:00 Hard Cap-
(Score is Time)
FOR LOAD
12-9-6-3-1-3-6-9-12
Deadlift
-Rest as Needed b/t Sets-
*All reps must be done unbroken with a :01 pause on the ground. No slamming of the bar. Grip must stay on bar the whole time. Build every set to heavy single rep. Then on the way back up the ladder, the second half must be heavier than the first half.
(Score is Heavy Single)
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