1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Box Jumps
10 MB Push Press
STATION 2
1:00 Squat Hold
Rest :30
1:00 Plank
Rest :30
STATION 3
AMRAP
10 Box Jumps
10 MB Push Press
STATION 4
AMRAP
1:00 Squat Hold
Rest :30
1:00 Plank
Rest :30
5k Row @ 75% Effort
-Rest Equal Time-
5k Row @ 75% Effort
Junkyard Dog Warm Up…
Grab a partner for this one and have some fun…
P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)
After 10 reps, switch positions, after both have gone move on to part 2.
P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)
into…
3 Rounds, 3 reps of each movement
1. Down and Up (torso vertical and fast drive!)
2. Elbows High and Outside (bar speed and keep the bar close!)
3. Muscle Clean (bar speed and finish!)
4. Clean Drop (fast feet!)
5. Hang Power Clean (jump + pull under!)
ON A 10:00 RUNNING CLOCK…
Build Load & Refine Technique for Workout
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
FOR RECOVERY
3:00 Slow Bike
3:00 Foam Rolling
EMOM x 12 MINUTES
2 Power Snatch*
*Building for 6 sets then hold for 6 sets.
3 Rounds:
10 Calorie Row
10 Powerball Shots (light)
10 Medball Squats (light)
10 Tic-Toc Swings
3 Rounds for time*:
31 Calorie Row
31 Burpees
31 Wall Balls (20/14)
31 Toes to Bar
*At minutes 0, 5, 10, 15, etc. everyone stops and does 1 minute of plank (any way), then you go continue the metcon.
40 minute cap. Only Rx if you also complete all planks unbroken.
21 – 15 – 9
Bicep Curls (empty bar)
Diamond Push Ups
AMRAP x 5:00 (or 2 rounds)
100m Jog
8 Glute Bridge-ups w/toes up
4/4 Spiderman Lunge
:30 Row
8 Straight Leg Sit-ups
4/4 Single Arm Ring Rows
EMOM x 16 MINUTES
MIN 1 – 15/12 Cal. Row
MIN 2 – 20 Arm Haulers
MIN 3 – 200m Run
MIN 4 – 15 Ring Rows
Score is the SLOWEST 15/12 cal row for the workout.
3 ROUNDS
1:00 Row (Easy → Mod → Hard)
10 Groiners → 10 Kang Squats → 10 Tempo Squats (22X1)
7-7-7-7
Front Squat
-Rest 2:00 b/t Sets-
FOR TIME
27-21-15-9
Cal Row
Thruster (95/65)
-15:00 Hard Cap-