AMRAP x 7 minutes
3 Burpees
5 Cal Row
10 Lunges
EMOM x 12 MINUTES
MIN 1 – 12 Back Rack Split Squats (R)
MIN 2 – 12 Back Rack Split Squats (L)
MIN 3 – :40 Plank Hold
(Score is Weight)
800m run
3 rounds
15/12 Cal Row
12 Back Rack Reverse Lunges (115/75)
800m run
(Score is Total time)
2 ROUNDS
:30 Up Downs
:30 Alt. Box Step Ups
:30 Single Arm DB/KB High Pull (Right)
:30 Single Arm DB/KB High Pull (Left)
IN TEAMS OF 2…
I. AMRAP x 8 MINUTES*
MAX Cal. Bike
(Score is Number of Calories Completed)
-Rest 2:00-
II. 10 ROUNDS FOR TIME**
6 Up-Down Box Step-Ups
6 Upright DB/KB High Pulls
-10:00 Hard Cap-
*Part 1 — Partner 1 works, while Partner 2 rests. Switch as needed.
**Part 2 — Partner 1 will complete a full round, while Partner 2 holds a plank. Then switch. Each partner will complete 5 rounds each for 10 rounds total.
(Score is Time – Subtract the Cals Earned as Seconds from the 10 Rounds)
AMRAP x 4 MINUTES
30 Single Unders
:20 Down Dog w/Alt. Calf Stretch
10 Med Ball Squat Cleans
ON A 4:00 RUNNING CLOCK…
Double Under Practice
(No Measure)
AMRAP x 12 MINUTES
5-10-15…and so on
Med. Ball Squat Cleans
10-20-30…and so on
Double-Unders
(Score is Rounds + Reps)
FOR RECOVERY
2:00 Couch Stretch (1:00/Side)
2:00 Quad Foam Roll (1:00/Side)
(No Measure)
Build to something heavy.
5 rounds for time:
10 Box Jumps (30/24)
15 Calorie Row/12 Calorie Bike or Ski
20 Jumping Lunges
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
20 Alt. DB Snatch
20 Single DB FR Lunges
20 V-Ups
STATION 2
EMOM
10/8 Cal Bike
STATION 3
AMRAP
20 Alt. DB Snatch
20 Single DB FR Lunges
20 V-Ups