1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
Run 400m then
Max Box Step-Ups in remaining time
STATION 2
Run 400m then
Max KBS in remaining time
STATION 3
Run 400m then
Max distance Row in remaining time
STATION 4
Run 400m then
Max Goblet Squats in remaining time
1 ROUND
10 Box Step-Overs
:30 Cross Body Hold/Side
10 KB Deadlifts
-1:00 Rest // Review-
1 ROUND
5 Box Jump Overs
:30 Cross Body Carry/Side
10 Russian KBS
AMRAP x 14 MINUTES*
10 Box Jump Overs
100m KB Cross Body Carry**
10 Russian KBS
*Goal is to move perfectly through all 14 mins.
**One KB in Front Rack position and one KB in Overhead position. Switch positions at 50m.
(Score is Rounds + Reps)
AMRAP x 35 MINUTES*
400m Run
500m Row
1000m Bike
20 Perfect Push-Ups
30 Sit-Ups
40 Walking Lunges
1:00 Athlete Option**
*Goal is to move steadily for all 35 minutes.
**Athlete Choice (can pick one or mix it up!)…
Hollow Hold or Rocks
Plank Hold or Plank Shoulder Taps
Glute Bridge Hold or Bridge-Ups
Quad Heel Touches
Sit-Thrus
(Score is Rounds + Reps)
PARTNER AMRAP – 4 MIN
P1: Row (Moderate Pace, Nasal Breathing)
P2: Completes (then athletes switch!)
8 Groiners
8 Scap Push Ups
8 Scap Pull Ups
-Rest 1:00-
PARTNER AMRAP – 4 MIN
P1: Row (Moderate to Fast Pace)
P2: Completes (then athletes switch!
8 BB RDL’s
8 BB Hang Muscle Cleans
8 BB Hang Power Cleans
From here, go into a brief 2:00 foam rolling session for the lats and upper back
AMRAP x 7 MINUTES
1-2-3-4…and so on
Bar Muscle-Ups
2-4-6-8..and so on
Hang Power Clean (155/105)|(115/75)
-Rest 3:00-
AMRAP x 5 MINUTES
Pick-Up Where You Left Off!
(Score is Rounds + Reps)
3 SETS
30 MB Russian Twists or 15/15 Side Throws
20 Weighted Glute Bridge-Ups (MB or DB)
(No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
3 Rounds not for time:
12 GHD Sit Ups
12 GHD Hip Extensions
12 Side Bends/Side
2 Rope Climbs
For Time:
2 Rounds:
600m Row
40 Wallballs
20 Hang Power Snatch (75/53)
EXTENDED RUNNING WARM-UP
200m Jog
into…
2 SETS
50′ Butt Kickers
50′ High Knees
25′ Walking Leg Kicks
25′ Ankle Grab + Bow
into…
3 SETS
(Increase pace each run & each set)
25m Jog
50m Run
75m Run + 25m Jog
(No Measure)
10 SETS
100m Sprint*
*All out effort each run…no gaming it.
-Rest as Needed b/t Sets-
(Score is Slowest Time)
:30 Single Unders
:30 Single Leg Single Unders (Left)
:30 Single Leg Single Unders (Right)
:30 Backwards Single Unders*
:30 Double Under/ Double Under attempts
*Rope rotates in the opposite direction
-THEN-
AMRAP X 4 MINUTES
5/5 BB Single Leg RDL
5 BB Strict Press
5 BB Push Press
5 BB Push Jerk
10 Lunges
5 SETS*
2 Push Press
+
1 Push Jerk
+
1 Split Jerk
*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.
(Score is Load)
EMOM x 12 MINUTES
MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)
MIN 2 – 5 Burpees then Double Unders Task Priority*
*Intro – 75 Fast Single Unders
Intermediate – 40 Double Unders
Advanced – 40 Unbroken Double Unders
(Score is Reps)
5×1
High Bar Back Squat*
*Perform all sets at the same heavy weight across.
(Score is Weight)
5×1
Squat Clean*
*Perform all sets at same heavy weight across.
(Score is Weight)