RX+ For Time:
50/35 Calorie Row
40 Kettlebell Swings 70/53
30 Push Jerks 135/93
40 Kettlebell Swings 70/53
50/35 Calorie Row
RX For Time:
50/35 Calorie Row
40 Kettlebell Swings 53/35
30 S2OH 115/80
40 Kettlebell Swings 53/35
50/35 Calorie Row
3 min bike or row just above convo pace….
10 shoulder circles small>med>big
10 sh. circles in rev. sml>med>big
knee hugs down, quad pulls back
alt. groin stretch down
lunge steps w/ reach to the sky down
knee hugs down, quad pulls back
lunges w/ twist into the knee down
inch worms down
alt. leg swings down
high knees down/back in reverse
lateral high knees down/back
butt kicks down/back in reverse
smooth broad jumps down
You can build or stay at the same weight for multiple sets. If you miss, you’re done.
7 min AMRAP:
3 Squat Cleans 135/93
30 Dubs
6 Squat Cleans
30 Dubs
9 Squat Cleans
30 Dubs
add 3 reps to each squat clean set until time expires..
15 dubs or 45 singles if doubles are a weakness, let’s keep the intensity high by scaling.
3-5 min bike, row or jog
20 leg swings each side
Bear crawl down/back
20 lateral leg swings each side
Lunge steps down/back/down
10 arm circles sm/med/big forward and reverse
Quad pulls back
20 air squats
20 hollow/arch swings
Inch worms down
(Grab small weights for each hand)
20 reverse flyes
10 shoulder rotates each side
15 snow angels + Y shrug at top
Alternating groin stretch back
Lateral slides down/back x2
High knees down/butt kicks back x2
Wide base 5-4-3-2-1 push-ups
2k Row
200 Double Unders
10 Rounds of C2B “Cindy”
“Cindy” is:
5 Pull-ups
10 Push-ups
15 Air Squats
2k Row
150 Dubs(RX is 300 singles)
10 Rounds of “Cindy”
“Cindy” is:
5 Pull-ups
10 Push-ups
15 Air Squats
3 min bike or row just above convo pace….
10 shoulder circles small>med>big
10 sh. circles in rev. sml>med>big
knee hugs down, quad pulls back
alt. groin stretch down
lunge steps w/ reach to the sky down
knee hugs down, quad pulls back
lunges w/ twist into the knee down
inch worms down
alt. leg swings down
high knees down/back in reverse
lateral high knees down/back
butt kicks down/back in reverse
smooth broad jumps down
No misses
RX+ 5 Rounds:
20/15 Calorie Row
10 Thrusters 115/80
RX 8 rounds w/a partner: Alternate complete rounds
15/12 Cal bike or Row
10 thrusters 95/63
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
:30 Seconds
Easy Bike or Row
B.W. Good Mornings
Ankle Jumps
:20 Seconds
Medium Bike or Row
Active Spidermans
Ankle+Hip Jumps
:15 Seconds
Fast Bike or Row
Air Squats
5 reps each w/barbell:
Good Mornings
Back Squats
Elbow Rotates
Strict Press
RDLs
Front Squats
1 min wrist stretch(30sec each direction)
1 min box assisted calf stretch
3 min AMRAP:
24 Box Jump Overs 24/20
21/16 Calorie Assault Bike
ME P. Cleans 135/93(115/83)
rest 3 minutes
3 min AMRAP:
21 Box Jump Overs 24/20
18/14 Calorie Assault Bike
ME P. Cleans 155/103(135/93)
rest 3 minutes
3 min AMRAP:
18 Box Jump Overs 24/20
15/12 Calorie Assault Bike
ME P. Cleans 185/133(155/103)
rest 3 minutes
3 min AMRAP:
15 Box Jump Overs 24/20
12/10 Calorie Assault Bike
ME P. Cleans 205/143(185/133)
