Every 5 Min for 6 Rounds
(good reps, not to see how fast you can do it)
Rounds 1,3,5
12-15 DB Bench
10 Deadlifts (should be unbroken sets)
Max rep push ups
200m Run
Rounds 2,4,6
25 Banded tricep push downs
Max set of the hardest pull up variations you can do for multiple reps
max rep empty bar Bicep curl
200m farmer carry
Teams of 2
split work however
0-3
Max calorie Row
3-6
Max wall walks
6-9
Max burpee box get overs 48/40
9-12
Max sandbag over box 48/40
12-15
Max box jumps 24/20
15-18
25′ shuttle runs
18-21
Max HSPU or push ups
21-24
Max calorie Row
Machine for 2 Min
Windmills – 10
Toe Taps – 10
Heel to Toe Rocks – 10
Thread the Needle – 8
Groin Stretch – 4 Each
Knee to Wall – 4 Each
Lunge to Squat – 4
Tin Man RDL’s/Figure 4’s
Heel Drives/Hurdles
Warm-Up:
Good Mornings – 5
Elbow Rotates – 10
Back Squat – 5
RDL’s – 5
Pigeon Pose – 30 Sec
1: 5 Speed/4 Tempo @65
2: KB Halos – 10 Each
3: 5 Speed/4 Tempo @65
4: KB Halos – 10 Each
5: 4 Speed/3 Tempo @70
6: KB Halos – 10 Each
7: 4 Speed/3 Tempo @70
8: KB Halos – 10 Each
9: 3 Speed/2 Tempo @75
10: 2 Speed/1 Tempo @80
KB Swings – 12
KB Deadbugs – 12
Offset + DB OH Carries – 3
Amrap 12
Teams of 2
Spicy
21 pull ups
42 double unders
21 thrusters 95/63
18 chest to bar
36 double unders
18 thrusters 115/78
15 Bar muscle ups*
30 double unders
15 thrusters 135/83
*1 partner can perform burpee chest to bar
Mild
21 pull ups
42 double unders
21 thrusters 95/63
18 burpee pull ups
36 double unders
18 thrusters 115/73
15 c2b
30 double unders
15 thrusters 135/83
*one partner may do singles
Pico
21 jumping pull ups
42 single unders
21 thrusters 75/43
18 pull ups or jumping c2b
36 singles
18 thrusters 85/53
15 c2b or burpee jumping pull up
30 singles
15 thrusters 105/63
Machine for 2 Min
Thread the Needle – 8
Inchworm with Push Up – 4
Ring Rows – 5
Toe Taps – 10
Windmills – 10
Shoulder Wipers – 4 Each
Wall Angels – 10
Walking RDL’s
KB Gorilla Rows – 6
Bike for 1 Min
Barbell Warm-Up:
Good Mornings – 5
Strict Press – 5
Push Press – 5
Push Jerk – 5
Thoracic Stretch – 30 Sec
1: 5 Speed/3 Tempo @65
2: KB Gorilla Rows – 10
3: 5 Speed/3 Tempo @65
4: KB Gorilla Rows – 10
5: 4 Speed/2 Tempo @70
6: KB Gorilla Rows – 10
7: 4 Speed/2 Tempo @70
8: KB Gorilla Rows – 10
9: 3 Speed/1 Tempo @75
10: 2 Speed/1 Tempo @80
1:Row
2: Mountain Climbers
3: Row
4: Ring Rows
5: Row
6: Rest
7: Bike
8: Sit Ups
9: Row
10: DB Press
