2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
10 Wall Ball
10 Push-ups
STATION 2
AMRAP
10 MB Push Press
20 Mountain Climbers
STATION 3
AMRAP
10 MB Ground to OH
30 Plate Hops
3 Rounds
Row 200m at 22 s/m
10 Band Pull Aparts
10 Lat Engagements
5 Ring Rows
Legs stay straight in hollow position. No kipping at all, no bending knees.
14 minute AMRAP
8 Burpee Plate ground to overhead (35/25)[45/35]
8 Chest to Bar Pull Ups [3 Muscle Ups]
40 Double Unders
2 Rounds:
25 GHD Sit Ups
25 GHD Hip Extensions
15 Bicep Curls (choose weight)
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!
1 SET
10:00 Ski
10:00 Bike
10:00 Row
-5:00 Rest b/t Sets-
*Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.
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
**GHD Optional
3×3
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
3×3
Non-Heaving Snatch Balance
3×1
Heaving Snatch Balance
For all three movements, keep loading moderate (heavier than last week). Focus on position / control / appropriate speed.
2-2-2-2-2
Snatch
For the Snatch, keep loading moderate-heavy to heavy (not 2RM). Focus on position / control / speed.
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Cal Bike
STATION 2
Max DBL DB Swing (eye-level)
STATION 3
Max Burpees Over DBs
STATION 4
Max Cal Row