5 Rounds:
10 Close Grip Push-ups
15 Dumbbell Bent Over Rows (each arm) (50/35)
20 Strict Presses (45/35#)
25 Banded Pull-aparts
500 Meter Row
(move quickly, but don’t sacrifice form)
Rest as needed between rounds
20 jumping jacks
20 swinging jacks
jog down, back in reverse x3
15 jumping jacks
15 swinging jacks
high knees down, back in reverse x2
10 jumping jacks
10 swinging jacks
butt kicks down, back in reverse x1
alternating groin stretch half way
inch worm w/push-up half way
runners stretch hip flexor stretch half way
3 count squat stretch, 3 count hamstring stretch x10 each
RX+ 5 Rounds:
1:00 Squat Cleans 135/93
1:00 Burpee Dumbbell Box Step-Ups 50/35
1:00 Bike for Calories
1:00 Rest
RX 5 Rounds:
1:00 Burpee Wall balls 20/14
1:00 Kettlebell Box Step-Overs 53/35
1:00 Double Unders
1:00 Rest
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
18 min AMRAP:
30 Push Jerks 115/80
30 Box Jumps 24/20
30 Calorie Row
30 Toes-to-Bar
Fitness 18 min AMRAP:
30 Shoulder to OH
30 Box Jumps or Step-ups
30 Russian Swings
30 Situps or V-ups
Teams of 2, AMRAP 20:
60/40 Calorie Bike
30 Kettlebell Swings (70/53#)
8 Rope Climbs
*if you don’t have a partner, split reps in half and perform 50 double unders after each movement
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
15 band pull aparts or bent over flyes
10 reverse hspu shrugs or plate shrugs
10 shoulder rotates each arm (light)
10 snow angels w/ a Y shrug (light)
30 foot hs walk or 20 count hold or 30 count overhead weight active hold
Teams of 3, (RX+)RX:
7 min AMRAP:
50 Bench Press (135/95) 105/65
50 Bench Press (155/105) 115/75
AMRAP Bench Press (185/135) 135/95
Rest 3:00
7 min AMRAP:
50 Front Squat (135/95) 105/65
50 Front Squat (155/105) 115/75
AMRAP Front Squat (185/135) 135/95
*comes from the floor, teammates can assist if need be on either side of bar, “IF NEED BE”..
Rest 3:00
7 min AMRAP:
50 Deadlifts (185/135) 155/105
50 Deadlifts (225/155) 185/135
AMRAP Deadlifts (275/185) 235/165
“individual fun”
30 Bench Press (135/95)
20 Bench Press (155/105)
10 Bench Press (185/135)
Rest 3:00
30 Front Squat (135/95)
20 Front Squat (155/105)
10 Front Squat (185/135)
*from the floor
Rest 3:00
30 Deads (185/135)
20 Deads (225/155)
10 Deads (275/185)
