Warm up
3rds
30 sec singles
30 sec Mt climbers
30 sec inch worms
3rds for each section
3 min to complete
300m row
15 SDHP to press
3min to complete
15/12 cal bike
10 alt kb swings
10 squat jumps
2 rds each section
3min to complete
300m row
20 OH lunges
3min to complete
15/12 cal bike
10 burpees
1 rd each section
3min to complete
300m row
200m run
3min to complete
15/12 cal bike
100 Dubz
4 Rounds
400m Run
4 Hang Power Cleans 185/115
42 Lunges
11 Stict HSPU
Warm up
3rds
8cal bike
Bear to rig
10 Sonics
Mt climber lunge back
6min AMRAP
100m run
30 R. kB swings
15 box jumps
2min rest
4min AMRAP
15 KB G2OH
10 Goblet squats
2mins rest
6min AMRAP
20 wall balls
15 v-ups
10 burpees
2min rest
4min AMRAP
20 lunge hops
10 ball slams
Core
20 sets strict R,M,L T2B
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Strength
4 sets @ 60%
1 rep each
•Squat Clean
•Front Squat
•Push Press
•Thrusters
11min amrap
12 DeadLifts 155:105
9 Box Jumps
6 S2OH
Teams of 2
66 S2OH 135/95
2x200m Run
66 Front Squats
2x200m Run
66 T2B
2x200m Run
66 Box Jump overs
2x200m Run
66 Burpees
3 Rounds
7 Power Cleans 185/115
400M Run
7 ring M.U.
14 cal Bike
21 wall balls
Warm up
2rds bike or row
30sec arms
30sec legs
1min full
Sec section is 3 rds 45 on /15 off
Sec 1
ALT KB clean and jerk
Kb OH hold
Flutter kicks
Squat jumps
1min rest
Sce 2
Alt KB Swings
R KB revers Lunge
L KB revers lunge
High knees
1min rest
Sec3
KB SDHP
Plank KB taps
R KB bent over row
L KB bent over row
Core
100 hallow rocks
Teams of 3
3 Rounds
30 Devil presses 50/35
60 Box Jumps 24/20
* 1 partner on a rower performing max cal.
* 1 partner must be rowing for work to be done.
Teams of 3
3 Rounds
30 Devil presses 50/35
60 Box Jumps 24/20
* 1 partner on a rower performing max cal.
* 1 partner must be rowing for work to be done.
Warm up
5min amrap
10 Banded GM
5/5 banded press
10 pull aparts
10 sonics
8min AMRAP
8 devil press
6 burpee over DB
4 Front Rack squats
2min REST
6min AMRAP
10 BD lunges
10 DB curls
10 DB high pulls
10 jumping jacks
2min REST
4 min AMRAP
20 DUBz
10 v-ups
2min rest
2min AMRAP
DB Thursters
Skill W/U
8min Emom
4 Pistols
2 Strict HSPU
For time
60 Pull ups
*every time you break 15 Front Squats 115/85
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