AMRAP x 7 minutes
3 Burpees
5 Cal Row
10 Lunges
EMOM x 12 MINUTES
MIN 1 – 12 Back Rack Split Squats (R)
MIN 2 – 12 Back Rack Split Squats (L)
MIN 3 – :40 Plank Hold
(Score is Weight)
800m run
3 rounds
15/12 Cal Row
12 Back Rack Reverse Lunges (115/75)
800m run
(Score is Total time)
Build to something heavy.
5 rounds for time:
10 Box Jumps (30/24)
15 Calorie Row/12 Calorie Bike or Ski
20 Jumping Lunges
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
20 Alt. DB Snatch
20 Single DB FR Lunges
20 V-Ups
STATION 2
EMOM
10/8 Cal Bike
STATION 3
AMRAP
20 Alt. DB Snatch
20 Single DB FR Lunges
20 V-Ups
ON A 25:00 RUNNING CLOCK…
Flow between Any Monostructural Movements at a Low & Slow Pace*
Run
Bike
Row
Ski
*This is not a workout. You should maintain a conversational pace throughout. Despite the slow pace…you should move for the full 25:00.
(No Measure)
3:00 Bike → :20 Work/:40 Recovery*
*Every round of :20 Work, increase the pace!
Then…
3 ROUNDS
5 Bootstrappers
10 Cossack Squats
10 Scap Pull-Ups
5 Kipping Swings
IN TEAMS OF 3…
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 — Back Squat (185/125)|(135/95)**
STATION 2 — Cal Bike
STATION 3 — Toe to Bar
STATION 4 — Rest
*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.
**Back Squat comes from ground.
(Score is Reps in Each Set)
4 SETS FOR QUALITY
10 DB Renegade Rows
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-
(No Measure)
AMRAP x 16 MINUTES*
15 HSPU
50′ KB Suitcase Walking Lunges (70/53)
*Every 4:00 including at 3,2,1 go…complete 7 Power Snatch at 155/105.
(Score is Rounds + Reps)
800m Run
Every 200m faster
Then…
3 ROUNDS
5 Squats
10 Cossack Squats
10 Scap Pull-Ups
5 Strict Pull Ups or Ring Rows
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 — Goblet Squat
STATION 2 — Cal Row
STATION 3 — Toe to Bar or V- Ups
STATION 4 — Rest
(Score is Reps in Each Set)
4 SETS FOR QUALITY
10 DB Renegade Rows
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-
(No Measure)