AMRAP x 5 MIN
100m Run
10 KB Deadlifts
10 MB Front Squats
IN TEAMS OF 2…
8 ROUNDS FOR TIME*
P1 – 400m Run
While P2 Completes AMRAP of…
8 Wall Balls
12 Russian KB Swing
-17:00 Hard Cap-
(Score is Time)
*Partner 1 is the pacesetter; once they get back from the 400m Run, they switch out with and pick up where Partner 2 left off. Each Partner runs 4×400 for 8 total rounds.
Progressive Round Warm Up
Round 1:
10 Step Ups
15 Jumping Jacks
20 Mountain Climbers
Round 2:
10 Box Jumps
15 Ring Rows
20 Alternating V-Ups
Round 3:
10 Box Jump Overs
15 Supinated Ring Rows
20 V-Ups
5 rounds of 60 seconds work, 30 seconds rest. Alternate exercises.
Strict Pull Ups
Dumbbell strict press
Box Step Ups, same dumbbells
Weighted sit up, one dumbbell
Double Unders
Choose a dumbbell weight that is challenging but allows at least 15 press reps and 20 step ups in each round
AMRAP x 5 MINUTES
10 Alt. Sampson Stretches
10 Curtsey Squats
5 Inch Worms + Push-Up
10 Up-Downs
IN TEAMS OF 2…
3-3-3
Clean & Jerk*
*P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3.
(Score is Weight)
IN TEAMS OF 2…
FOR TIME
120 Wall Balls
60 Clean & Jerk (135/95)|(95/65)
120 Wall Balls
40 Clean & Jerk
*P1 works while P2 rests. Workout must be completed in order. Split reps any way.
(Score is Time)
3 ROUNDS:
:30 Squats
:30 Jumping Jacks
:30 Hollow Hold
:30 Single Unders
EVERY 3:00 x 5 SETS
40 Double-Unders
20 Air Squats
10 V-Ups
(Score is Each Round for Time)
“TABATA”
8 ROUNDS :20 ON / :10 OFF
MOVT 1 – MAX Push-Ups
MOVT 2 – MAX Ring Rows
(No Measure)