2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Max Double Unders
1:00 Plank
1:00 Max Double Unders
STATION 2
AMRAP
10 Hollow Rocks
10 DB Push Press
STATION 3
1:00 Max Jumping Lunges
1:00 Wall Sit
1:00 Max Jumping Lunges
EMOM X 10 MINUTES:
MIN 1 – Run 150m (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 KB RDL + 3 KB Bent Over Row/arm
MIN 5 – Goblet Lunges
5 heavy sets of 2! Should be touch and go, back stays flat.
For Time:
75 Pull Ups
75 Kettlebell Swings (53/35)
75 Kettlebell Goblet Lunges
At minutes 0, 5, 10, 15, etc. you must do 10 burpees.
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Wall Balls
STATION 2
Max Wall Ball Push Press
STATION 3
Max Wall Ball G2OH
STATION 4
Max Wall Ball Up-Down*
*Place hands on Wall Ball, jump the feet back to a plank, then jump forward and stand
3 QUICK ROUNDS
50 Single Unders
30 Bicycle Crunches
15 Air Squats
3×5
Hang Power Clean
-12:00 Hard Cap-
(Score is Weight)
4 ROUNDS FOR TIME
10 Hang Power Cleans (155/105)|(115/105)
25 Sit-ups
60 Double Unders
(Score is Time)
EMOM X 10 MINUTES:
MIN 1 – Run 150m (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 KB RDL + 3 KB Bent Over Row/arm
MIN 5 – Goblet Lunges
Build up to 5 pounds heavier than last week and do 5 sets art that weight.
Box squat if your knees are funky.
20 Russian KB Swings – Heavy as able
20 Goblet Lunges, Same weight
Row 500/400 meters
(Score is Time)