100 Double-unders
50 Calorie Row
50 Sit-ups
80Double-unders
40 Calorie Row
40 Sit-Ups
60 Double-unders
30 Calorie Row
30 Sit-ups
40 Double-unders
20 Calorie Row
20 Sit-ups
20 Double-unders
10 Calorie Row
10 Sit-ups
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
Teams of 3:
AMRAP 25:
100 Calorie Row
50 Clean & Jerks (95/65)
100 Calorie Row
50 Clean & Jerks (135/95)
100 Calorie Row
50 Clean & Jerks (155/105)
100 Calorie Row
Max Clean & Jerks (185/125)
standing straddle stretch 3 min
bike or row 3 minutes
lunge steps down/back in reverse
alternating groin stretch down
inch worms half way
runners stretch half way
lunge steps with a jump down
squat/hammy stretch 3 count each x10
5 rounds:
12 Burpees
35 Double-unders
*50 single unders
Advanced Optional Conditioning
5 min AMRAP:
Power Snatch (115/80#)
4 min AMRAP:
Row for Calories
3 min AMRAP:
OHS (115/80#)
2 min AMRAP:
Double-unders
5 Rounds:
4 min AMRAP:
30 10m Shuttle Runs
30/20 Calorie Bike
AMRAP Calorie Row in remaining time
Rest 4:00 between rounds
bike or row 3-5 min
in Tabata fashion 20s on/10s off, alternate through the following movements for 12 min:
Jumping Jacks
Hollow Rocks
Lunge Steps in place
Supermans
Bear Crawl
Hollow Rocks
Air Squats
Wide Base Inchworms
you will cycle through each movement 3x
E2MOM for 10 min, perform:
10 OHS (pefect form, use barbell or pvc if need be)
10 Barbell Rollouts
(RX+)7RFT:
9 Power Snatch 95/63
15 Wallballs 20/14 to 10ft
21 Double-unders
(RX)
75/55
women use 9ft target
