Teams of 3
25 min AMRAP:
120/90 Calorie Bike
75 Thrusters 95/63
10 Rope Climbs
120/90 Calorie Bike
75 Power Snatches 115/78
10 Rope Climbs
120/90 Calorie Bike
75 Clean and Jerks 135/93
10 Rope Climbs
3-5 min bike, row or jog
20 leg swings each side
Bear crawl down/back
20 lateral leg swings each side
Lunge steps down/back/down
10 arm circles sm/med/big forward and reverse
Quad pulls back
20 air squats
20 hollow/arch swings
Inch worms down
(Grab small weights for each hand)
20 reverse flyes
10 shoulder rotates each side
15 snow angels + Y shrug at top
Alternating groin stretch back
Lateral slides down/back x2
High knees down/butt kicks back x2
Wide base 5-4-3-2-1 push-ups
After inch worms..
:30 Seconds of:
Single Unders
Air Squats
Single Unders
Push-up to Down Dog
Single Unders
Sit-ups
Then w/ empty barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 RDLs
5 Front Squats
20 min AMRAP:
50 Wall Balls 20/14
50 Double Unders
40 Box Jumps 24/20
40 Toes to Bar
30 C2B Pull-ups(pull-ups)
30 Burpees
20 Cleans 145/98(115/73)
20 Jerks 145/98(115/73)
10 Snatches 145/98(115/73)
10 Ring MU(burpee C2B)
3 min bike or row just above convo pace….
10 shoulder circles small>med>big
10 sh. circles in rev. sml>med>big
knee hugs down, quad pulls back
alt. groin stretch down
lunge steps w/ reach to the sky down
knee hugs down, quad pulls back
lunges w/ twist into the knee down
inch worms down
alt. leg swings down
high knees down/back in reverse
lateral high knees down/back
butt kicks down/back in reverse
smooth broad jumps down
Touch and go from hi hang, hang at knee, floor.
RX+ 3 Rounds:
15 Hang Power Cleans 115/80
15 Barbell FacingBurpees
3 Rounds:
15 Hang Power Cleans 95/63
15 Lateral Barbell Burpees
3-5 min bike, row or jog
20 leg swings each side
Bear crawl down/back
20 lateral leg swings each side
Lunge steps down/back/down
10 arm circles sm/med/big forward and reverse
Quad pulls back
20 air squats
20 hollow/arch swings
Inch worms down
(Grab small weights for each hand)
20 reverse flyes
10 shoulder rotates each side
15 snow angels + Y shrug at top
Alternating groin stretch back
Lateral slides down/back x2
High knees down/butt kicks back x2
Wide base 5-4-3-2-1 push-ups
(RX+) 21-15-9:
Wallballs to 10ft 20/14
C2B Pull-ups
Thrusters 95/63
Box Jumps 24/20″
Kettlebell Swings 53/35
(RX)
womens wb to 9ft
pullups
*SCALE for intensity! It’s time to move and breathe, so lets get after it.
3 min bike or row just above convo pace….
10 shoulder circles small>med>big
10 sh. circles in rev. sml>med>big
knee hugs down, quad pulls back
alt. groin stretch down
lunge steps w/ reach to the sky down
knee hugs down, quad pulls back
lunges w/ twist into the knee down
inch worms down
alt. leg swings down
high knees down/back in reverse
lateral high knees down/back
butt kicks down/back in reverse
smooth broad jumps down
10 frames: (damper at 5)
row to get as close to 100m as possible every frame. How ever many meters you roll over or under, there will be penalty reps with a certain movement for the day. Complete your penalty reps while your partner is ROWling their next frame. If you roll a perfect 100 on your last frame, you get to roll another frame, if that score is lower than any of olf frames you can replace it. Cap is two perfect 100s after the 10th frame to replace scores. Perfect score will be 1000, all scores will be subtracted from that.
RX+ 4 rounds:
60 Double Unders
30/21 Calorie Row
10 Power Snatches 135/93
RX w/a partner, Alt. Complete rounds(4 each):
30 Double Unders*
15/12 Cal bike or Row*
10 Power Snatches 95/63
*fitness 60 singles, 12/9 cals
