30 Seconds
Forward and Back Hops to Plate
Down Dog
In and Out Hops to Plate
Up Dog
Plate Ground to Overhead
Push-up Plank Hold
Plate Floor Presses
Hollow Hold
Hands on Plate Mountain Climbers
Arch Hold
*Warmup Completed With a 15/10# Plate
12 min AMRAP:
40 Double Unders
20 Push-ups
10 Toes to Bar
Buddy Relay
AMRAP 10:
10 Box Step-ups
10 Air Squats
100 Meters of “Rowling”
*Goal is to land exactly on 100 meters. Any number away from 100, above or below, is their score (97 or 103 = Score of 3). Complete jumping air squat as penalty before other partner can begin their round. Switch after completing full rounds.
Don’t game it today, just move quick and have fun!
Teams of 2:
6 Rounds:
12 Box Jumps (30/24)
21 DB Front Squats (50’s/35’s)
500 Meter Row
*3 Rounds Each, Switching After Complete Rounds “
30 Seconds
PVC Pass throughs
Hops Over PVC Pipe
PVC Overhead Squats
Top Half Burpees Over PVC
3 Narrow Pass Throughs + 3 Narrow Overhead Squats
Easy Burpees Over PVC
With PVC Pipe or Light Dumbbell (Right Arm)
5 Deadlifts
5 Jump Shrugs
5 High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
With Barbel or Light Dumbbell (Left Arm)
5 Deadlifts
5 Jump Shrugs
5 High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
12 min AMRAP:
9 Burpee Pull-ups
18 Alternating DBl Snatch (50/35)
27 Sit-ups
25 min EMOM:
Minute 1: 12/9 Calorie Bike
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest
20 min AMRAP:
7 Squat Clean Thrusters 115/78
200 Meter Run(or 14 shuttle runs)
