3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
:30 Max Cal Row
:30 Recovery
:30 Max Cal Row
:30 Recovery
STATION 2
:30 Max Plate Ground to Overhead
:30 Rest
:30 Max Plate Ground to Overhead
:30 Rest
STATION 3
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
:30 Recovery
STATION 4
:30 Plate Overhead Hold
:30 Rest
:30 Plate Overhead Hold
:30 Rest
1 ROUND
:30 Single Unders
10 Plank to Pike Up
50m Row – Arms Only
Into…
1 ROUND
:30 High Single Unders
20 Alt. Plank Shoulder Taps
100m Row – Arms + ½ Slide
Into…
1 ROUND
:30 Double Unders/Fast Single Unders
:45 High Plank Hold
150m Row – Full Stroke
EMOM x 12 MINUTES
MIN 1 – 50 Double-Unders
MIN 2 – :50 Plank Hold
MIN 3 – 250m/200m Row
(Score is Slowest Row)
2-3 SETS
10 Rower Pike-Ups
8 Rower Hamstring Curls
(No Measure)
3 ROUNDS
200m Run
10 Squat
7 Push Ups
10 Glute Bridge
:20 Handstand or Plank
EMOM x 20 MINUTES
MIN 1 – :45 DBL KB FR Hold
MIN 2 – :45 Handstand Hold
MIN 3 – :45 DBL KB Glute Bridge Hold
MIN 4 – :45 Wall Sit Hold
MIN 5 – Max reps KB Thrusters
(Score is Total Thrusters )
Rx 35/26
Rx + 53/35
15 minute AMRAP
Run 200 meters
Rest 30 seconds
ON A 3 MINUTE CLOCK PERFORM:
500 METER ROW
400 METER RUN
200 METER SINGLE ARM FARMERS CARRY 35/26
30 GOBLET SQUATS
100 METER SLED PUSH Z(WEIGHT TBD)
60 RUSSIAN KBS 35/26
20 4 FT BURPEE BROAD JUMP
PERFORM IN ANY ORDER YOU’D LIKE. SCALE FOR MOVEMENTS TO TAKE NO LONGER THAN 2 MINUTES.
50 CALORIE ROW
40 WALLBALLS
30 BURPEES