2 rounds for max reps:
40 sec work/20sec of rest:
Row for Calories
Rope Climbs
Bike for Calories
Double Unders
Ski for Calories
Air squats
Pushups(no slop)
Wall Balls 20/14
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
RX+ 5 rounds:
10 Power Cleans 135/93
10 Bar-Facing Burpees
RX 5 rounds:
10 Power Cleans 115/73
10 Burpees over Bar
30 V-ups or suitcases
3 min of elbow plank
90 abmat sit-ups
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
If you drop weight or mechanics break down during a lift, you’re done.
30 Pull-ups
50 Thrusters @ 45lbs
1000m Row
Advanced Option:
30 Chest to Bar Pull-Ups
50 Thrusters 65/45
70/50 Calorie Row
long bear crawl + 5 air squats
lunge steps
long bear crawl + 10 air squats
lunge steps in reverse
long inch worm + 15 air squats
runners/hip flexor stretch half way
alt. groin stretch half way + 10 push ups
duck walks half way + 10 push ups
alt. groin stretch half way + 10 push ups
RX+ 5 Round AMRAP:
1 min at each station:
Wallballs 20/14
Dumbbell Snatch 50/35
Calorie Bike
Rest 1:00 between rounds
RX 5 Round AMRAP
1 min at each station:
Wallballs 20/14
Dumbbell Snatch 35/25
Calorie Row
Rest 1:00 between rounds
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
5 Rounds:
15 Deadlifts 155/105
25 Sit-Ups
