3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Air Squat
STATION 2
Max Squat Hold
STATION 3
Max Push-Up
STATION 4
Max Plank Hold
AMRAP X 5 MINUTES
200m Run
:20 Plate Hops
10 Glute Bridges
5 DB Deadlifts (Light-Moderate)
EVERY 2:30 FOR 6 SETS
10 DB Deadlifts
30 Double-Unders
200m Run
3 ROUNDS
9/9 Single Arm DB Deadlift
7/7 Single Arm DB Bent over Row
5/5 Single Arm DB Upright Row
3/3 DB Snatch
3 SETS
15 Bent Over Rows*
10 Chin-ups
-1:30 Rest b/t Sets-
*Increase weight each set.
3 SETS
20/15 Cal Bike
30 Slam Balls (20/10)
30 KB Sumo DL High Pull (53/35)
30 Sit-ups
-2:00 Rest b/t Sets-
AMRAP 6 of:
6 Box Jumps or Step Ups 24/20
6 Toes To Bar
Rest 4 minutes
AMRAP 6 of:
6 – 4′ Burpee Broad Jumps Jumps
6 – Jumping Lunges
Rest 4 Minutes
AMRAP 6 of:
Bar Touch Burpees
With a light Object, 5 rounds of
20 straight legged sit ups
30 russian twists
50 v-hold flutter kicks
3:00 Row
Into…
3 ROUNDS
5/5 KB Single Leg RDLs
5 Russian KB Swings
5/5 Single Arm KB Push Press
5 Med Ball GTO
5/5 Alt. Lunges
E2MOM x 12 MINUTES
MIN 1 & 2 – 3/3 Turkish Get-Up*
MIN 3 & 4 – Muscle-Up Practice/Attempts or Double Under Practice/Attempts
*Light & Controlled, Both Up and Back Down to the Ground.
**Skill is designed to focus on MU but athletes can also work on their DU in this period.
AMRAP x 20 MINUTES
400m Run
30 Air Squats
30 Sit-Ups
400m Run
30 KB Swing (53/35)|(35/26)
30 Plate Hops
400m Run
30 Wall Ball (20/14)|(14/10)
30 Lunges