For Time
Teams of 2
Switch whenever
RX
400m Run
50/40 Calorie Row
400m Sandbag bearhug carry
50/40 Calorie Row
400m Farmer carry
50/40 Calorie Row
400m Run
Pico
300m Run
40/30 Calorie Row
300m Bearhug sandbag carry
40/30 Calorie Row
300m Farmer carry
40/30 Calorie Row
300m Run
300m run is out the door around the chili place around the lock place and back in through the alley.
Machine for 2 Min
Squat/Hammy – 4
Runners/Hammy – 4
Samson with Twist – 4
Groin Stretch – 4 Each
Thread the Needle – 8
Heel Drives/Figure 4’s
Knee to Wall – 4 Each
Rig Squats – 4
Barbell Warm-Up:
Good Mornings – 4
Elbow Rotates – 10
Back Squat – 4
Pigeon Pose – 30 Sec
1: 3 Reg/3 Tempo @65
2: Split Squats – 5 Each Side
3: 3 Reg/3 Tempo @65
4: Split Squats – 5 Each Side
5: 2 Reg/2 Tempo @70
6: Split Squats – 5 Each Side
7: 2 Reg/ Tempo @70
8: Split Squats – 5 Each Side
9: 1 Reg/1 Tempo @75
10: 1 Tempo @80
Shoulder Taps – 20
Mountain Climbers – 20
Squat Jumps – 10
Every 3 min for 10 rounds
RX
Odd Rounds
3 Clean and jerks @ 60%
3 Wall Walks
200m Run
Even Rounds
8 Bar facing burpees
12/8 Calorie Bike
8 DB snatches 50/35
Pico
Odd Rounds
3 Clean and jerks
4 partial wall walks
200m run or curb run
Even Rounds
6 Burpees over the bar
10/6 Calorie Bike
8 DB snatches
Machine for 2 Min
Inchworms – 4
Thoracic Rotations – 4
Down/Up Dog – 4
Wall Fan Outs – 4 Each
Shoulder Wipes – 4 Each
Windmills – 10
Good Mornings with a Twist – 10
Lunge to Squat – 4
Barbell Warm-Up:
Good Mornings- 5
Strict Press – 5
Push Press – 5
Thoracic Stretch – 30 Sec
1: 3 Reg/3 Tempo @65
2: Banded Bent Over Rows – 10
3: 3 Reg/3 Tempo @65
4: Banded Bent Over Rows – 10
5: 2 Reg/2 Tempo @70
6: Banded Bent Over Rows – 10
7: 2 Reg/ Tempo @70
8: Banded Bent Over Rows – 10
9: 1 Reg/1 Tempo @75
10: 1 Tempo @80
4 Rounds
DB Floor Press – 10
Manmakers – 8
Stepback Lunge – 10
For Time
15 Min Time cap
RX
100′ Body weight Walking lunge
40 Wall Balls 20/14
75′ Walking lunge
30 Wall Balls
50′ Walking lunge
20 Wall Balls
25′ Walking lunge
10 Wall Balls
RX+ lunges with Med Ball
Pico
100′ BW walkin lunge
20 Wall Balls 14/10
75′ BW Walking lunge
20 Wall Balls
50′ BW walking lunge
20 Wall Balls
25′ BW Walking lunge
20 Wall Balls
