Warm up
Running drills
2rds
400m run
Farmer carry across the gym
400m run
Front rack carry across the gym
400m run
OH carry across the gym
400m run lunge crosses the gym
Core
5 rds
20sec hold
20 sec move
20 sec rest
Once each movement
Hallow hold, hallow rock
V-hold, v-ups
R side plank hold, crunch
L side plank hold crunch
Plank hold , up downs
Skill for quality
7min
3 Strict HSPU
3 kipping HSPU
6 candle stick Pistols
3 Rounds
50 Dubz
20 Pull ups
20 Russian KBS 32/24
Rest 90sec after each round
Warm up 2 rds
200 m run
1/3 gym inch worms
1/3 gym crab crawls
1/3 gym bear crawls
100 Russian kB swings
90 dub
80 squats
70 alt v-up toe touch
60 shoulder taps
50 alt DB snatch
400 m run
30 Superman’s
20 renegade rows
10 up and sprawls
2 Rounds
800m run
100 Air Squats
20 Power Cleans 135/95
Warm up
3rds 30 sec each movements
Jump rope
Banded curls
Banded press
Banded GM
4min AMRAP
5 burpees
5 box jumps
6min AMRAP
15 kB swings
15 wall balls
8min AMRAP
16 revers lunges
12 t2b
8 dips
6 min AMRAP
8 SDHP
8 slam balls
4min AMRAP
5 push ups
5 v-ups
5 jump squats
Skill core warm up for quality
8min amrap
30 dubz or 15 attempts
20 hollow rocks
10 strict T2B
17min amrap
18 DeadLifts 225/155
30 H.R. Push ups
15 Box jump overs 24/20
Teams of 2
800m run (together)
80 wall balls
80 DeadLifts 135/95
800m run (together)
50 S2OH 135/95
50 Front Squats
4 Rounds
All the Toys? *partner 30s:30s
● Battle rope- #?
● Sleds- #?
● WB twist to wall- rt/left
● D-ball over shoulder
● Tire sledgehammer
*3 stations at each, with 2 people- 30 people max
**If >30 people, then add in AB station
Finisher: 400m Partner Carry *Switch off as often as needed
7 Rounds
10 cal row
8 KB G2OH 24/16
6 floor press
4 ab roll outs
6Rds-3min:2min
A. 400m Run
AMRAP DB Renegade Rows
B. 200m Run
-18 DB Push Press
-12 DB Squat Thrust, DL stand
-AMRAP Sit-up w/ DB press
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