Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24/20)
Directly Into…
50-40-30-20-10:
Toes to Bar
Power Snatches
Round 1 Barbell: 75/55
Round 2 Barbell: 95/65
Round 3 Barbell: 115/80
Round 4 Barbell: 135/95
Round 5 Barbell: 155/105
Parking Lot Lap
Quad Pulls down and back
Knee Tucks down and back
Alt. Crosskicks down and back
10 Knuckle Drags
Alt. Groin Stretch down
Cradle Stretch down and back
Samson Stretch down and back
Spiderman Crawl down and back
Inch Worms down(no push-up)
Toe Walk down and back
Heel Walk down and back
Lateral Slides down and back
High Knees down and back
Butt Kicks down and back
Tabata KB Swings(note weight used)
Rest 1 min
Tabata Shuttle Sprints
Rest 1 min
Tabata Air Squats
Rest 1 min
Tabata Burpees
*score is lowest reps from each Tabata movement
1 Minute
Easy Bike or Row
Body Weight Good Mornings
:45 Seconds
Spiderman Crawls
Spealler Stretches
:30 Seconds
Push-up to Down Dog
Front Plank Hold
5 min AMRAP:
Buy-In: 35/25 Calorie Bike
Directly Into…
12 Deadlifts 185/135
12 Lateral Barbell Burpees
Rest 5 Minutes
5 min AMRAP:
Buy-In: 25/20 Calorie Bike
Directly Into…
9 Deadlifts 225/155
9 Lateral Barbell Burpees
Rest 5 Minutes
5 min AMRAP:
Buy-In: 15/10 Calorie Bike
Directly Into…
6 Deadlifts 275/185
6 Lateral Barbell Burpees
Parking Lot Lap
Quad Pulls down and back
Knee Tucks down and back
Alt. Crosskicks down and back
10 Knuckle Drags
Alt. Groin Stretch down
Cradle Stretch down and back
Samson Stretch down and back
Spiderman Crawl down and back
Inch Worms down(no push-up)
Toe Walk down and back
Heel Walk down and back
Lateral Slides down and back
High Knees down and back
Butt Kicks down and back
Rx+ 21-18-15-12-9:
Wallballs 30/20
Pull-ups
Calorie Row*
200 Meter Run
RX 21-18-15-12-9:
Wall Balls 20/14
Jumping Pull-ups(open standard)*
Calorie Bike or Row(coaches choice)*
200 Meter Run
*if you rowed yesterday, we may have you bike today. It will still count for RX+, just notate it.
*women will do 3 less cals each round for RX
*you may do pull-ups instead of jumping pull-ups if preferred, notate it.
The weights and variations used on the pull-ups and wallballs should be something that athletes could complete 21+ repetitions unbroken when fresh.
10 Arm Circles s-m-b forward and reverse
10 Shoulder Taps each side
10 Calf Stretch each side
30 sec Easy Bike or Row
Samson Stretch Down and Back
30 sec Moderate Bike or Row
Slow Spiderman Crawl Down
Alternating Groin Stretch Back
30 sec Easy Bike or Row
Inchworms with pushup to down dog(min of 5)
EMPTY BAR STRETCHES
FRONT RACK STRETCH x45s
WRIST STRETCH x30s each side
ANKLE STRETCH x30s each side
RX+ 15 min AMRAP:
60 Double Unders
20/15 Calorie Bike
10 Push Jerks 165/110
RX 15 min AMRAP
60 dubs or 180 singles
20/15 cal row or bike(coaches choice)
10 push jerks 125/83
We’re looking for a weight on the barbell that we can complete 12+ repetitions unbroken when fresh. Within the workout today, this should something we can complete within 1-2 sets maximum.
