Front Squat 2x4, 2x3, 2x2
DB Push Jerk 5x6
Rx
Split into 4 Groups: 2 Rounds - 1’ on 1’ off of the following
Calorie Row
DB Thrusters (80lbs/50lbs)
Pullups
Burpees
Score = cumulative rep count
Rx+
Split into groups as needed 2 Round - 1’ on 1’ off
Handstand Pushups
Super Burpees
Chest to Bar Pullups
Back Squats (70kg/40kg)
Score = cumulative rep count
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Strong Man Medley: 2 rounds of 1’ on 10” to rotate
Tire Flips
Sledge Hammer Strikes
Farmers Walk
Sled Push
Inverted Rows 3x10-12
Weighted V-ups 3x20
2 Rounds: 1’ each, no rest between exercises
Pullup
Pushup
BW Squat
Score = cumulative rep count
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7 rounds: 2 minutes to complete and score reps. 2’ rest after each round (stagger if needed)
25m & 50m Shuttle run
10 Pullups
20 Pushups
Use remaining time to do rocket jumps for reps
Score = Total Rocket Jumps over 7 rounds
Extended Plank 3x30”
Hollow Rock 3x15
Hollow Rock
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Back Squat 5x4
Parallette Pushups 4x6-8 (add weight if necessary)
Rx
18’ AMRAP
Buy In: 900m run
10 Pullups
20 Lateral Hops
30 BW Squats
RX+
18’ AMRAP
10 Handstand Pushups
30 Wall Balls
50 Double Unders
Front Squat 6x3
Barbell Row 6x6
40-30-20-10
Pull-ups
Bench Press (60kg/30kg)
Back Squat (70kg/40kg)
Cash Out: 1,000m row
Rope Climb Techniques
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Split Squat 5x8 ea side
Parallette Bar L-sit Holds 4x30”
Rx
Tabata Pushups
Rest 2’...
Tabata Goblet Squat (24kg/16kg)
Lowest round score for pushups + lowest round score for goblet squats = Total Score
Rx+
Tabata Shoulders to Overhead (50kg/30kg)
Rest 2’
Tabata Back Squats (80kg/50kg)
Lowest round score for shoulders to overhead + lowest round score for back squats = Total Score
]]>Break off into even teams (3 or 4 per team. 6 teams maximum)
For 20’ one partner rows while the remaining team members must stay together running around AL. At each 300m checkpoint, the rower will switch with a running team member in a rotating fashion until the 20 minutes is up.
Score = total meters rowed
Hindu Pushups 3x10
MB Hip Bridge 3x12
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Athlete’s Choice Pullups (ring, wide grip, opposite grip, etc - work on a weakness) 4x6-8
Handstand Pushups 4x8-10
Rx:
For time…
Buy In: 30 Hurdle Facing Burpees
25,20,15,10,5
KB Swings (24/16kg)
Deload Pushups
Alt Lunge Jumps
Cash Out: 250m row
Rx+:
8 Rounds for time…
2 Squat Cleans (90kg/50kg)
4 Muscle Ups (3 pullups/3 pushups for 1 Muscle Up)
8 Clap Pushups
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3 Step Squat 5x4
DB Row 5x8 ea arm
Buy In: 600m run
3 Rounds…
20m OH walking lunges (15/10kg)
40 Puhups
40m 3 legged dog (20m R, 20m L)
Cash Out: 50 V-ups
Turkish Getups 4x4 ea side
Banded Crunches 4x12
Double WOD…
WOD #1:
4’ AMRAP (record in reps)
15 Burpees
15 Plate Thrusters (20kg/15kg)
RX+
4’ AMRAP (record in reps)
3 Muscle Ups
3 Power Cleans (70kg / 45kg)
Rest 2’
WOD #2:
3 Rounds for time…
20 Pullups
200m run
RX+
3 Rounds for time…
15 Chest to Bar Pullups
200m Row
Score = time (in seconds) from WOD #2 minus reps from WOD #1. Low score is better.
]]>5 Static Stretches
4 Rounds for time….
20 Lateral Burpees
20 Walking Lunges (20 ea side)
20 Plate Thrusters (20kg / 15 kg)
20 Alt. Lunge Jumps (20 ea)
600m Run
3x300m on the 2’ interval
]]>Back Squat 2x4, 4x2
Single Arm Shoulder Press 5x6 ea side
Nordic Hamstring Lowers 2x10
Seated MB chest pass (feet off ground) 2x10 ea. person
4 Rounds for time…
15 Pullups
200m run
15 Wall Balls
Single Arm Pushups (or worming) 4x6 ea side
Weighted Pullups 4x6-8
DB Lunges 4x10 ea side
Rx+
14’ AMRAP
20 Goblet Squats (24/16kg)
30 MB V-ups (5/4kg)
20 Rocket Jumps
30 Pushups
Rx+
14’ AMRAP
5 Deadlifts (110kg/70kg)
10 Ring Pullups
20 Box Jumps (24”/18”)
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Double Unders
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