3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Meter Row
STATION 2
:30 Single Arm DB DL (R)
:30 Single Arm DB DL (L)
STATION 3
Max Double Unders
STATION 4
:30 Single Arm DB Arnold Press (R)
:30 Single Arm DB Arnold Press (L)
EMOM x 8 MINUTES
MIN 1 — 12 OHS (Light-Moderate)
MIN 2 — 25 Box Jumps (24/20)
-Rest 4:00-
EMOM x 4 MINUTES
MIN 1 — 6 OHS (Moderate-Heavy)
MIN 2 — 20 Box Jumps (30/24)
(Score is Load)
AMRAP x 7 MINUTES
10/7 Cal Row
10 Alt. Samson Lunge Stretches
20 Mountain Climbers (Control…not sloppy!)
10 Up-Downs
7 Hand release Push-ups
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
3 SETS*
2:00 Max Distance HS Walk or Slow Quadruped Crawl
-Rest 1:00 b/t Sets-
*Option to complete skill session pre or post workout.
(No Measure)
3×2
High Bar Back Squat*
*Perform all sets at the same heavy weight across. Use 90-95% of the 1-Rep from Wednesday.
(Score is Weight)
3×2
Squat Clean*
*Perform all sets at same moderate-heavy weight across.
(Score is Weight)
3 sets
10 Alt. Samson Lunge Stretches
20 Mountain Climbers (Control…not sloppy!)
10 Up-Downs
7 Hand release Push-ups
5 Deadlifts, start with empty bar and build
After last set of warm up, continue to build to a heavy set of 5 over 5 sets. Your last set should be challenging but not maximal.
EMOM x 20 MINUTES
MIN 1 — 20/15 or 10 Cal Row
MIN 2 — 15/10 or 5 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
3 SETS*
2:00 Max Distance HS Walk or Slow Quadruped Crawl
-Rest 1:00 b/t Sets-
*Option to complete skill session pre or post workout.
(No Measure)
Complex
Work on straight, engaged pull. Then powerful extension from the hang and dropping under quick.
Need to work on straight pull with full foot on ground. Then after aggressive extension quick elbows underneath and catch strong.
No “starfish”.
If your legs aren’t too wrecked from the past couple days, do these. If they are, work on mobility and foam rolling at the end of class.
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
8 DBL DB G2OH
8 DBL DB Front Squats
STATION 2
AMRAP
10 Push-Ups
10 Box Jumps
STATION 3
AMRAP
12 Lunges
12 DBL DB Push Press