Teams of 2 Split however
RX+
50/40 Calorie Row
400′ OH plate hold walking lunge 45/25
50/40 Calorie Row
500′ Bearhug sandbag carry 150/100
50/40 Calorie Row
600′ Farmer carry 70/53
50/40 Calorie Row
Rx 100/70, plate 35/15, DB 50s/35s
Pico
40/30 Calorie Row
400′ walking lunge with or out weight
40/30 calorie Row
500′ Burden carry, sandbag, wall balls,
40/30 Calorie Row
600′ Farmer carry
40/30 Calorie Row
Machine for 2 Min
Walking RDL/Figure 8’s
Toe Taps – 10
Windmills – 10
Heel to Toe Rocks – 10
Groin Stretch – 4 Each
Thoracic Rotations – 4 Each
Squat/Hammy – 4
Wall fan Outs – 4 Each
Lateral Step Ups – 4 Each
Jump Rope – 20
Air Squats – 6
Barbell Warm-Up:
Good Mornings to Squat – 5
Elbow Rotates – 10
Bent Over Rows – 5
RDL’s – 5
Calf Stretch – 30 Sec
1: Tempo Good Mornings – 6
2: KB Gorilla Rows – 10
3: Rest
4: Tempo Good Mornings (Increase)- 5
5: KB Gorilla Rows – 10
6: Rest
7:Tempo Good Mornings (Increase) – 4
8: KB Gorilla Rows – 10
9: Rest
10:Tempo Good Mornings (Increase)- 3
6 Rounds
Jump Rope – 30
Squat Jumps from Box – 10
Lateral Box Step Overs – 10
Skater Lunge – 6 Each Side
12 Min Amrap
RX+
Min 0-4
Wall Walks
Bar Muscle Ups
Min 4-8
Clean and Jerks 135/83
Bar facing burpees
Min 8-12
Calorie Bike
Jumping Lunges R1/L2
RX
0-4
Wall Walks
Bar muscle up/ burpee pull up
4-8
Clean and jerk 95/73
Bar over burpees
8-12
Calorie Bike
Jumping lunge/ alt lunge in place
Pico
0-4
Partial Wall walk
t Push ups
4-8
Clean and jerk
Burpee over the bar
8-12
Calorie Bike
Air squats, alt lunge, lunge jumps
At Go complete 1 wall walk then 1 muscle up, then 2 wall wall walks, 2 muscle up. At min 4 whatever number you are on continue going with the new movement. If you were at 4 of 6 Muscle ups or wall walks do 2 Clean and jerks then 6 Burpees, 7 CJ, 7 burpees. At min 8 switch to the next 2 movements
12 Min Amrap
RX+
Min 0-4
Wall Walks
Bar Muscle Ups
Min 4-8
Clean and Jerks 135/83
Bar facing burpees
Min 8-12
Calorie Bike
Jumping Lunges R1/L2
RX
0-4
Wall Walks
Bar muscle up/ burpee pull up
4-8
Clean and jerk 95/73
Bar over burpees
8-12
Calorie Bike
Jumping lunge/ alt lunge in place
Pico
0-4
Partial Wall walk
t Push ups
4-8
Clean and jerk
Burpee over the bar
8-12
Calorie Bike
Air squats, alt lunge, lunge jumps
At Go complete 1 wall walk then 1 muscle up, then 2 wall wall walks, 2 muscle up. At min 4 whatever number you are on continue going with the new movement. If you were at 4 of 6 Muscle ups or wall walks do 2 Clean and jerks then 6 Burpees, 7 CJ, 7 burpees. At min 8 switch to the next 2 movements
12 Min Amrap
RX+
Min 0-4
Wall Walks
Bar Muscle Ups
Min 4-8
Clean and Jerks 135/83
Bar facing burpees
Min 8-12
Calorie Bike
Jumping Lunges R1/L2
RX
0-4
Wall Walks
Bar muscle up/ burpee pull up
4-8
Clean and jerk 95/73
Bar over burpees
8-12
Calorie Bike
Jumping lunge/ alt lunge in place
Pico
0-4
Partial Wall walk
t Push ups
4-8
Clean and jerk
Burpee over the bar
8-12
Calorie Bike
Air squats, alt lunge, lunge jumps
At Go complete 1 wall walk then 1 muscle up, then 2 wall wall walks, 2 muscle up. At min 4 whatever number you are on continue going with the new movement. If you were at 4 of 6 Muscle ups or wall walks do 2 Clean and jerks then 6 Burpees, 7 CJ, 7 burpees. At min 8 switch to the next 2 movements
