2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
6 Renegade Rows*
*1 Push-Up + 1 DB Row R + 1 DB Row L
STATION 2
AMRAP
6 DBL DB Snatch
18 Double Unders
STATION 3
EMOM
15 Burpees
3 Rounds:
50 Single Unders
10 Hollow Rocks
5 Strict Pull Ups/10 Ring Rows
2 Kicks up to Handstand (wall or freestanding)
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
5 Rounds for Time:
50 Double Unders
40 Reps of _____*
*Round 1: Wall Balls
Round 2: Pull Ups
Round 3: Push Ups
Round 4: Pull Ups
Round 5: Wall Balls
3 Rounds
1:00 Stations
:20 transition b/t Stations
STATION 1
MAX DB Hang Squat Clean & Jerk
STATION 2
MAX Weighted Sit-Ups
STATION 3
MAX DB Farmer’s Reverse Lunges
STATION 4
MAX Russian Twists
1 ROUND
:45 Hollow Rocks
– :15 Rest –
:45 Slam Ball Deadlifts
– :15 Rest –
:45 Alt. Skaters
Into …
1 ROUND
:45 SLOW Arm Haulers
– :15 Rest –
:45 Slam Ball Ground 2 Overhead
– :15 Rest –
:45 Shuttle Sprints
AMRAP x 10 MINUTES
2-4-6-8-10…
Sit-Ups
4-8-12-16-20…
Slam Balls
1-2-3-4-5…
10m Shuttle Sprint*
*Perform 1 – 10m Shuttle Run the 1st Round, then 2 – 10m Shuttle Runs the 2nd Round, etc.
(Score is Rounds + Reps)
2-3 SETS
10 DB Front Raises
10 DB Lateral Raises
20 Hollow Flutter Kicks (1 Rep = 1 Right + 1 Left)
(No Measure)
400m Coffee Talk Jog
(tell a friend about your weekend)
Then:
3 Rounds
8 PVC Thrusters
6 PVC Good Mornings
4 Alternating Down Dog -> Pigeon
50-60-70%x4
Wave 1: 80×3, 85×2, 90×1, 95×1
Wave 2: 80×3, 85×2, 90×1, 95×1
3 Rounds of:
15 Calorie Row
8 Power Cleans (115/83)[155/108]
Right into
3 Rounds of
8 Bar Facing Burpees
5 Shoulder to Overhead (same weight)