2-3 ROUNDS FOR TIME (5 MINUTE CAP)
100m Run
5 DB Hang Power Cleans
5 DB Front Squats
5 V-Ups
AMRAP x 10 MINUTES
100m Run
10 DB Hang Power Cleans
10 DB Front Squats
10 V-Ups
(Score is Rounds + Reps)
2-3 SETS
8/8 Single Leg RDL
16 Glute Bridge-Ups
24 Plank DB Taps
(No Measure)
AMRAP x 8 MINUTES
8 Cal Bike
8 Push Ups to Pike
8 Straight Legged Sit Ups
5-5-5-5
Tempo Z-Press (2111)
(Score is Weight)
EMOM x 12 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 25 Slam Balls (20/10)
MIN 3 – Rest
(No Measure)
AMRAP x 6 MINUTES
7/5 Cal Row
5 DB Sumo Deadlifts
5 Up Down
5 Knee Push-ups
EVERY 3:00 FOR 5 SETS
15/12 Cal. Row
12 DB Burpee Deadlifts
9 DB Deficit Push-Ups
(Score is Each Round for Time)
2 ROUNDS
20 Singles
5 Inch Worms + Push Up
5 KB Deadlift
5/5 SA KB Strict Press
Then…
2 ROUNDS
20 Fast Singles
10 Tuck Ups
5 KB Upright Row
5/5 KB Push Press
AMRAP X 7 Minutes
10 Unbroken Double Unders*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
Double Unders Increase by 10 reps each Round
-Rest 2:00-
AMRAP 7 Minutes
10 KB Sumo Deadlift High Pull
10 Knee to Elbow
5 Strict Dips
*KB SDLHP increases by 5 reps each round
(score is rounds & reps)
100m Group Run
-Into-
3 QUICK SETS…
10 Glute Bridges
:20 Glute Bridge Hold
10 Empty Barbell RDLs
:20 Plank Shoulder Taps
-Into-
100m Individual Run
5-5-5-5
Tempo Deadlift (3131)
(Score is Weight)
FOR TIME
800m Run
21 Deadlifts (155/105)|(95/65)
400m Run
15 Deadlifts (185/135)|(135/95)
200m Run
9 Deadlifts (225/155)|(155/105)
(Score is Time)