3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)
100 Calorie Bike
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)
*focus on moving well, push on the bike.
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
Teams of 3:
10,000m Row*
*Athletes change every 250m
standing straddle stretch 3 min
bike or row 3 minutes
lunge steps down/back in reverse
alternating groin stretch down
inch worms half way
runners stretch half way
lunge steps with a jump down
squat/hammy stretch 3 count each x10
RX+ 8 min AMRAP:
3 Clean & Jerk 155/103
3 Over-the-Bar Burpees
6 Clean & Jerk
6 Over-the-Bar Burpees
9 Clean & Jerk
9 Over-the-Bar Burpees
… and so on, until time expires.
RX 135/93
20-18-16-12-10*
Strict Press 75/55
*After each round:
50 Double-unders
100′ Walking Lunge
bike or row 3-5 min
in Tabata fashion 20s on/10s off, alternate through the following movements for 12 min:
Jumping Jacks
Hollow Rocks
Lunge Steps in place
Supermans
Bear Crawl
Hollow Rocks
Air Squats
Wide Base Inchworms
you will cycle through each movement 3x
RX+ 18 min AMRAP:
80 Wallballs 20/14 to 10ft
60 Calorie Row
40 1-Arm DB Snatch 70/50
20 OHS 135/93
10 Ring MU
RX 18 min AMRAP:
80 Wallballs 20/14
60 Calorie Row
40 1-Arm DB Snatch 60/40
20 OHS 115/80
10 Ring or Bar MU
Fitness 18 min AMRAP w/ a partner:
(split reps however except burpees)
100 singles or doubles
80 Air Squats
60 Sit-ups
50 Russian Swings
40 Hand Release Push-ups
30 Overhead Lunge Steps
15 synchro burpees
