EMOM x 6 minutes:
Min 1- Row (EZ/Mod/Hard)
Min 2- Scap Push-Up*
*Progress after first round:
Round 2- Scap Pull-Up
Round 3- Kip Swing
3 SETS FOR QUALITY
10 Wide Grip Inverted Rows
10 Deficit Push-ups
30 Alt. V-ups
-Rest 1:30 b/t Sets-
(No Measure)
FOR TIME
25-20-15
Pull-ups
15-20-25
Cal Row
20-20-20
Kettlebell Swing (53/35)|(35/26)
(Score is Time)
AMRAP x 7 MINUTES
10/7 Cal Row
10 Alt. Samson Lunge Stretches
20 Mountain Climbers (Control…not sloppy!)
10 Up-Downs
7 Hand release Push-ups
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
3 SETS*
2:00 Max Distance HS Walk or Slow Quadruped Crawl
-Rest 1:00 b/t Sets-
*Option to complete skill session pre or post workout.
(No Measure)
AMRAP x 5 MINUTES
15 Jumping Jacks
10 Air Squats
8 Step-ups
6 Up Downs
ON A 12:00 RUNNING CLOCK…
Build to a Heavy Weight of the Complex
1 Deadlift
+
2 Hang Power Cleans
+
3 Front Squats
(Score is Weight)
AMRAP x 12 MINUTES
3-6-9 and so on…
Hang Power Clean (135/95)|(95/65)
Box Jumps (24/20)
200m Run
(Score is Rounds + Reps)
PARTNER WARM-UP
1 ROUND
P1: Bike (Mod Pace)
P2: 30 Single Unders + 10 Up Downs
P1: Bike (Mod Pace)
P2: 30 Fast Single Unders + 10 Up Downs
P1: Bike (Mod Pace)
P2: 30 Big Jump Single Unders + 10 Up Downs
Into…
3 ROUNDS
10 PVC Pass Through Lunges
10 Scap Pull Ups
10 Hanging Knee Raises
AMRAP x 15 MINUTES
2 Rope Climb
25 Hang Muscle Snatch (75/55)|(45/35)
75 Double Under
(Score is Rounds + Reps)
3 SETS*
20 Banded Face Pulls
20 Banded Tricep Pull Down
20 Alt. V-Ups
*All sets should be performed with a light or moderate band.
(No Measure)
2 ROUNDS
:30 Bike
:30 Lunges
7/7 SA DB DL
5/5 SA DB Swing
3/3 SA DB Press
10-10-10
Bench Press
(Score is Weight)
EMOM x 12 MINUTES
MIN 1 – 22 Bodyweight Forward Lunges
MIN 2 – 15/12 Cal Bike
MIN 3 – 20 Alt. DB Snatch (50/35)|(30/20)
(No Measure)
GENERAL WARM UP
2 Min Bike (Increase pace every 30s)
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats
PRE WORKOUT PREP
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers
1-1-1-1-1
Back Squat*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
3 ROUNDS FOR TIME
400m Run
15 Front Squat (135/95)|(95/65)
-12:00 Hard Cap-
(Score is Time)
FOR RECOVERY
3:00 Recovery Pace Bike
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
1 ROUND
10 Up-Downs
20 Lateral Hops Over Bar
10 Alt. Box Step-ups (20)
1 ROUND
10 Up-Downs Over Bar
10 Alt. Box Step-ups (24)
1 ROUND
5 Bar Facing Burpees
10 Box Jumps (24/20)
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Deadlift
(Score is Weight)
6 ROUNDS FOR TIME
3 Deadlifts (255/175)|(185/125)
6 Bar Facing Burpees
9 Box Jumps (24/20)
-10:00 Hard Cap-
(Score is Time)
ON A 10:00 RUNNING CLOCK…
4:00 Bike/Row
-THEN-
AMRAP WITH REMAINING TIME LEFT
10 Bootstraps
10 KB DL
10 Alt Step Ups
10 Up-Downs
10 Scap Pull-Ups
DEATH BY (7:00 Cap)….
6 Russian KB Swings (70/53)|(53/35)
Reps increase by 6 every minute. 6-12-18…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
5 Up-Down Box Jump Over (20)
Reps increase by 5 every minute. 5-10-15…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
4 Kipping Pull-Ups (C2B Optional)
Reps increase by 4 every minute. 4-8-12…and so on
*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue. Everyone works through the 7 minutes regardless of how far they get.
(Score amount of reps in last completed, prescribed round of each Death By round. Example: finished all rounds of prescribed KBS, 25 reps of BJs; failed in minute 6 and dropped back down to 15, and finished 12 PUs; failed in minute 4 and dropped back down to 4. Score would be 42KBS, 15 BJs and 12 PU)
FOR TIME
400m Walking Lunge
(Score is Time)
ON A 12:00 RUNNING CLOCK…
Build to a 5RM Strict Press
(Score is Weight)
AMRAP x 15 MINUTES
500m Row
40 Toes 2 Bar
30 Ring Row
20 Push-ups
10 Push Press (135/95)|(95/65)
(Score is Rounds + Reps)
2 ROUNDS (12 MIN CAP)
1:00 Bike (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
1:00 Bike (Increasing Pace Each Round)
10 Plank Pike-ups
:30 DB Overhead Hold
15 Sit-ups
1-1-1-1-1
Strict Press*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
FOR TIME
45-35-25
Cal Row
12-12-12
DB Strict Press (Athlete Choice, Heavy)
30-30-30
Sit-Ups
RX+: (40-30-20 Cal Bike)
(Score is Time; Note weight in comments)