EMOM x 8
Min 1 — 8/6 Cal Bike + Groiners
Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster)
ON A 10:00 RUNNING CLOCK…
Skill Prep Session for Rope Climb
(No Measure)
AMRAP x 15 MINUTES
15/10 Cal Bike
30 Double Unders
10 Thrusters (95/65)|(65/45)
2 Rope Climbs*
*Legless optional for one or both rope climbs.
(Score is Rounds + Reps)
200 meter + 40 pull-ups
400 meter + 60 push-ups
800 meter + 100 air squats
1 mile run
RX+: vest
Partner Warm-Up!
With a partner, grab a Medball to share and complete…
400m Partner Medball Run (switch as needed)
Into…
1 ROUND:
P1: 5 Straight Leg Deadlifts + 5 Hang Muscle Clean + 5 Hang Power Clean
P2: Spider Lunges & Bootstrapers
Then switch roles!
Into…
1 ROUND:
P1: 10 DB Upright Rows + 5 DBL DB Russian Swings + 5 Tuck-ups
P2: Hollow Body Hold
Then switch roles!
IN TEAMS OF 2…
FOR TIME
200m Sprint
30 Hang Power Clean (135/95)|(95/65)
50 Toes 2 Bar
200m Sprint
-Rest 1:00-
200m Sprint
30 Power Clean (155/105)|(115/75)
40 Toes 2 Bar
200m Sprint
-Rest 1:00-
200m Sprint
30 Squat Clean (185/135)|(135/95)
30 Toes 2 Bar
200m Sprint
*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.
(Score is Time)
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Forearm Smash
*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.
(No Measure)
AMRAP x 3 MINUTES
2 Sit-Ups
2 Push-Ups
Immediately into…
ON A 2:00 RUNNING CLOCK…
300m Jog
(No Measure)
AMRAP x 2 MINUTES
Max Alt. Sit-Thrus
-1:00 Rest-
AMRAP x 2 MINUTES
Max Up-Down + Tuck Jump
(Score is Reps)
EVERY 5:00 FOR 25 MINUTES
400m Run
50 Double Unders
Max DB Renegade Row
(Score is Reps)
3 ROUNDS
5/5 SA DB Curl to Arnold Press
8/8 Split Squats
10 Scap Pull-Ups or 10 DB Bent Over Rows
10 Scap Push-Ups
5 Up-Down Broad Jumps
EMOM x 8 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)
MIN 2 – Practice Full Climb or Scaling Option
(Score is Load)
EMOM x 15 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)
MIN 2 – 200/150m Row
MIN 3 – 2-3 Rope Climbs
(No Measure)
EMOM x 5 MINUTES
12 Air Squats + Max Plank Hold
(No Measure)
ON A 15:00 RUNNING CLOCK…
60 Tempo DB Front Squats *
*Every 10 reps complete 20 Walking Lunges. Rest as needed to accomplish the work.
(Score is Weight)
5 ROUNDS FOR MAX REPS
1:00 – DB Goblet Squats
1:00 – Single DB Burpee*
1:00 – Squat Hold, Hollow Hold or Plank Hold
*Alternate Arms Each Rep
(Score is Reps)
3:00 EZ Bike
Into…
2 ROUNDS
10 Step-Back Groiners + Air Squat*
10 Good Mornings
5 Full-Grip Front Squats or 5 DB Goblet Squats
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups
3-3-3*
Front Squat
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
(Score is Load)
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee
AMRAP x 5 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
6 Single DB Deadlift
2 DB Up-Downs
(No Measure)
EVERY 2:00 x 6 SETS
5/5 Single DB Upright Rows
6/6 Single DB Shoulder Press
7/7 Single Leg Glute Bridge-Up*
*7 Reps with L Leg Extended then 7 Reps with R Leg Extended
(Score is Weight)
AMRAP x 5 MINUTES
6 DBL DB Russian Swing
8 DB Push Press
10 Up-Downs
-1:00 Rest-
AMRAP x 5 MINUTES
6 DBL DB Russian Swing
8 DB Push Press
10 Up-Downs
-1:00 Rest-
AMRAP x 5 MINUTES
6 DBL DB Russian Swing
8 DB Push Press
10 Up-Downs
(Score is Rounds + Reps)
AMRAP x 1 MINUTE
Max Alt. V-ups
into…
AMRAP x 3 MINUTES
20 Hollow Rocks
40 Russian Twists
into…
AMRAP x 1 MINUTE
Max Alt. V-ups
(No Measure)
2 ROUNDS
10 Alt Cossack Squats
10 Step-Ups or 10 Lunges
10 Shoulder Taps
:10 Hollow Body Hold
Into…
2 ROUNDS
10 Air Squats
10 Box Jumps or 10 Jumping Lunges
2 Wall Walks
10 DB Bent Over Row
4 ROUNDS FOR TIME
5 Box Jumps (30/24)*
9 Strict Pull-Ups
12 HSPU or Seated DB Strict Press
3 Deadlifts (AHAP)
*Box Jumps go up by 10 each round (5-15-25-35)
(Score is Time)
EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
-Rest 1:00-
EMOM x 2 MINUTES
:30 Burpees
:30 Reverse Lunges
(No Measure)
EMOM x 6 MINUTES
5 Burpees + 10 DB Goblet Squats
-1:00 Rest-
EMOM x 6 MINUTES
5 Burpees + 10 DB Push Press
(Score Is Weight)
AMRAP x 14 MINUTES
200m Run
12 DB Devil’s Press
16 DB Suitcase Reverse Lunges
(Score is Rounds + Reps)
