2 ROUNDS
5/5 Single Arm DB Strict Press
10 Alt. Reverse Lunges (bodyweight)
5/5 Single Arm DB Push Press
5/5 Single Arm DB Suitcase Alt. Reverse Lunges*
AMRAP x 6 MINUTES
2-4-6-8-10…
DB Push Press
DB Suitcase Reverse Lunges
-Rest 4:00-
Repeat!
3 rounds of:
Row 200 meters @ 22 s/m
10 air squats, 2 sec. pause in bottom
10 ring rows or 5 strict pull ups, slow
10 dumbbell hang power snatch, light
10 v-ups
ON AN 8:00 RUNNING CLOCK…
Practice Pull Ups, Slow Ring Rows, Transitions on the Low Rings, Low Bar, or Jumping MU
AMRAP x 16 MINUTES
24 Air Squats
12 DB Hang Power Snatch 50/35
12 Pull Ups
RX+ =
24 Air Squats
12 Hang Power Snatch 75/53
6 Muscle Ups (Bar or Ring)
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats
AMRAP x 5 MINUTES
5 Single Ring Ring Rows
5 Kip Swings
5/5 SA DB BOR
5 Up-Downs
3 SETS
7 Wide Grip Pull-ups
10/10 Supported SA DB Row
20 Banded Tricep Pull-downs
-1:30 Rest b/t Sets-
EVERY 2:00 FOR 5 SETS*
15 Sit-ups
8 Burpees
6 Pull-ups
*Rest remaining time then start next set on the 2:00
Line Drills…
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
Immediately after Line Drills 2 Rounds of…
10 Scap Push Ups
5 Push Ups to Down Dog
5 Push Ups (3 second negative)
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
8 ROUNDS (:20 ON/ :10 OFF)
R1-R2: Single Unders
R3: High Jump Single Unders
R4: Fast Wrist Single Unders
R5: Penguin Taps
R6: Single Single Double Under
R7-R8: Double Unders
Athletes will then transition into…
2 ROUNDS
10 Lunges
10 Good Mornings
10 Air Squats
EVERY 1:15 x 7 SETS*
5 Back Squats
*Start at a light weight a build to a moderate weight.
FOR TIME
800m Run
25 Back Squats (95/65)
150 Double Unders
25 Back Squats
800m Run
-16:00 Hard Cap-