1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
6 Push-Ups
12 Sit-Ups
24 Lunges
STATION 2
AMRAP
6 Push-Ups
12 Sit-Ups
24 Lunges
STATION 3
AMRAP
6 Push-Ups
12 Sit-Ups
24 Lunges
STATION 4
AMRAP
6 Push-Ups
12 Sit-Ups
24 Lunges
1 ROUND (5:00 Cap)
25’ Walking Quad Stretch
5 Air Squats + 10 Step-Ups
25’ Walking Lunges
5 Air Squats + 10 Step-Ups
25’ High Knees
5 Push Ups + 5 Ring Rows
25’ Butt Kickers
5 Push Ups + 5 Ring Rows
EMOM x 12 MINUTES
MIN 1 – 10 Push-Ups + 10 Ring Rows
MIN 2 – 10 Air Squats + 10 Box Jumps
MIN 3 – 200m Run
(No Measure)
2-3 SETS
21 Bicep Curls (7/7/7)*
20 Heel Taps Over DB (1 Rep = 1 Right Tap + 1 Left Tap)
*7/7/7 = 7 Reps from full extension to half way, 7 Reps halfway to full flexion, 7 Reps of a full curl…all unbroken!
(No Measure)
1 ROUND
1:00 Row
10 Groiners
8 Lunges
6 Tempo Air Squat (2121)
1 ROUND
1:00 Row
10 MB Push Press
8 MB Overhead Lunges
6 Tempo MB Front Squat (2121)
5-5-5-5
Tempo Front Squat (2121)
(Score is Weight)
AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)
-Rest 1:00-
AMRAP x 4 MINUTES
MAX Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)
(Score is Reps)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Hollow Hold
Max Sit-Ups
STATION 2
:30 Plate OH Hold
Max Plate G2OH
STATION 3
:30 Top of Ring Row Hold
Max Ring Rows
STATION 4
:30 Wall Sit
Max Air Squats