3 ROUNDS
20 Singles → 20 High Jumps → 20 Double-Unders
20 Marching Plank*
5/5 DB Upright Row
*Plank on elbows, alternate lifting foot 2-3 inches off the ground
AMRAP x 10 MINUTES
20 Alt. Single Arm DB Hang Cleans
40 Mountain Climbers
60 Double-Unders
2-3 SETS
10/10 DB Hammer Curls
20 Alt. Deadbugs
3 ROUNDS (8:00 CAP)
15 Jumping Jacks
10 Banded Good Mornings
5 Divebomb Push-ups
5/5 BR Reverse Lunges
EVERY 1:00 x 7 SETS*
5 Deadlifts
*Start at a light weight a build to a moderate weight.
AMRAP x 8 MINUTES
10 Deadlifts (155/105)
10 Push-ups
20 Walking Lunges
-Rest 2:00-
AMRAP x 4 MINUTES
5 Deadlifts
5 Push-ups
10 Walking Lunges
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
5 Up-Downs + 10 KB Swing
STATION 2
AMRAP
10 KB Alt. Lunge (goblet hold)
10 Sit-ups
STATION 3
EMOM
:45 Plank Hold
STATION 4
AMRAP
5 Up-Down
10 KB Swing
10 KB Alt. Lunge
10 Sit-ups
:25 Plank
Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.
Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard
Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold
Alternating EMOM with 50-100 Army Flutter Kicks
FOR TIME
50/40 Cal Row
50 Up-Downs
This is a sustained sprint – apply effort accordingly.
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)
Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.
Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard
Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold
Take 1/3 Body Weight and do max reps strict press. Bar touches shoulders then locks out overhead – legs stay straight whole time.
This is RX+ instead of strict press.
If you can do 5+ strict HSPU, do this instead of the strict press. Max set of unbroken strict HSPU.
FOR TIME
2 Rounds:
50/35 Calorie Row
50/35 Push Ups
Must touch chest on ground and then full extension at top of push up. Can’t roll up off of thighs. You know if you’re doing it…
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)