3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Max DB Deficit Push-Ups
1:00 Max DB Renegade Row
STATION 2
1:00 Max DB DL
1:00 Max DB Power Clean
STATION 3
1:00 Max DB Strict Press
1:00 Max DB Push Press
STATION 4
1:00 Max Burpees
1:00 Max Burpee Box Jump
AMRAP x 5 MINUTES
5/5 SA KB DL
5/5 Single DB Front Squats
5/5 Single DB Thrusters
20 Mountain Climbers
3 SETS*
8 SA KB or DB Deadlifts
8 SA KB or DB Cleans
8 SA Front Rack KB or DB Lunges
*1 Set = 8-8-8 on Both L/R Side
(Score is Weight)
3 SETS*
8 SA DB Deadlifts
8 SA DB Cleans
8 SA Front Rack DB Lunges
*1 Set = 8-8-8 on Both L/R Side
(Score is Weight)
4 ROUNDS FOR TIME
100′ KB Farmer Carry (70/53)|(53/35)
15 DBL KB Deadlifts
25 Wall Balls (20/14)|(14/10)
(Score is Time)
4 ROUNDS FOR TIME
100m DB Front Rack Walk
15 DBL DB Deadlifts
20 DB Thrusters
(Score is Time)
1 ROUND
1 Minute Jog in place
20 Walking Knees to Chest, in place
20 Walking Quad Stretch, in place
20 Lunges
20 Toy Soldiers
1 Minute Jog in place (high knees on coach command)
1 ROUND
10 Air Squats
10 Up Downs
10 Side Lunges/Cossack Squats
5 Good Mornings
5 Burpees
5 SETS
5 minute AMRAP
10 Burpees w/ High Jump
20 Straight Leg Sit Ups*
30 Plank Knee to Elbows
40 Flutter Kicks
Then in remaining time…
Max Wall Balls or Thrusters or
Box Jumps or Step Ups or Air Squats
(Score is Total Reps of last movement, or just go hard!)
Touch the ceiling/sky/top of bunker on burpees!
Add weight to the sit ups if you like. Plank K2E is on a 1 count, as are flutter kicks.
If you’d like to make this more difficult and want to do more abs, use a 2 count.
Stretch n Abs
:45 Quad or Couch Stretch per side
:45 Plank
:45 8 Point Shoulder Stretch per side
:45 Hollow Hold
:45 Lizard per side
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
250m Row
10 Hollow Rocks
10 DB Lunges
STATION 2
AMRAP
15/12 Cal Bike
10 Ring Rows
10 DB DL
STATION 3
AMRAP
20 Double Unders
10 Med Ball Cleans
10 DB Strict Press