3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:45 Russian Twists
:45 Tuck Hold
STATION 2
Max Cal Bike
STATION 3
:45 Up-Downs
:45 Plank Hold
STATION 4
Max Cal Bike
2 ROUNDS
100m Run
5/5 Single Arm Ring Rows + 10 Ring Rows
:30 Row
10 Scap Push-Ups + 10 Alt. Plank Arm Reaches*
10 Push-Ups
*Alt. Plank Arm Reaches: In a tall plank position, extend one arm forward as far as possible, then back to the ground; alternate arms
EVERY 5:00 FOR 3 SETS
200m Run
20 Ring Rows
20/15 Cal Row
20 Alt. Plank Shoulder Taps
10 Push-Ups
-Rest remainder of the Time-
(Score is Each Round for Time)
AMRAP x 6 MINUTES*
30 Single Unders
10 Med Ball Front Squats
10 Med Ball Strict Press
*3:00 into the AMRAP switch movements to the below:
20 Double Unders or 5 x Single Single Double Under Attempt
10 Wall Ball Thrusters
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Back Squat
(Score is Weight)
EVERY 3:00 FOR 4 SETS
75 Double Unders
25 Wall Balls (20/14)|(14/10)
-Rest remainder of the time-
(Score is Each Set for Time)
A1A -2 laps around the park. Start outside the front door, finish line is returning back to the front door after your second lap is completely.
305 – Is two 800m runs. Start at the white line, finish through the white line.
2 ROUNDS
1:00 Row (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
1:00 Row (Increasing Pace Each Round)
10 Plank to Downward Dog
:30 DB Overhead Hold
15 Sit-ups
Add 5-10 pounds to last week
Rest 2-3 minutes between sets. If you finish early, do 100 burpees for time while other people finish.
(Score is Weight)
FOR TIME
3 Rounds for time of:
30/25 Cal Row
15 Single Arm Thrusters/side
30 Sit-Ups
RX 40/25 RX+ 50/35
3 SETS
60/50 Cal Bike
-Rest 4:00 b/t Sets-
(Score is Each Round for Time)
2 ROUNDS (12 MIN CAP)
1:00 Bike (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
1:00 Bike (Increasing Pace Each Round)
10 Plank Pike-ups
:30 DB Overhead Hold
15 Sit-ups
1-1-1-1-1
Strict Press*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
FOR TIME
40-30-20
Cal Bike
12-12-12
DB Strict Press (Athlete Choice, Heavy)
30-30-30
Sit-Ups
(Score is Time)
3×2
Front Squat*
*Perform at same heavy weight across
(Score is Weight)
3×2
Push Press
*Perform at same heavy weight across
(Score is Weight)