6 MINS EASY
-50 FT BEAR CRAWL
-8 SIDE PLANK ROTATION/SIDE
-20 JUMPING JACKS
8 SETS
-12/9 CAL ASSAULT BIKE
-20 BANDED MONSTER WALK (FORWARD ONLY)
-20 D-BALL SLAMS 20/10LBS
REST 1 MIN
5-8 MIN STRETCHING (COUCH STRETCH/ SEATED SUPINE TWIST STRETCH)
Read More3X 50 FT QUADRUPED CRAWL + 30s TWISTED CROSS STRETCH/SIDE
A) 4X10 DB WEIGHTED BOX STEP UPS 20"/18", REST 1 MIN
B) 4X8-10 RING PUSH UPS, REST 1 MIN
FOR TIME
-40/30 CAL ASSAULT BIKE
-40 DEADLIFTS 185/130LBS
-40 BURPEES OVER BAR
Read More3 RDS EASY
-50 FT BEAR CRAWL
-20 SUPERMAN BACK EXT.
-20 AIR SQUATS
20 MIN CLOCK
-200M RUN
-40 SINGLE UNDERS
-10 V-UPS
REST 60s
5 MINS EASY ON A MACHINE
Read More3X200M RUN + 6 BURPEE BROAD JUMPS
4 RFT
-400M RUN
-20 KB SWINGS 53/35LBS (BOTH TEAMMATE MUST FINISH 20 REPS EACH)
-3 WALL WALKS (EACH TEAMMATE MUST FINISH 3 REPS EACH)
Read More3X8 DOWN DOG WALK + 30s SPIDERMAN LUNGE STRETCH/SIDE
A) 4X6 DBL DB SINGLE LEG RDL/LEG, REST 1 MIN
B) 4X60s WEIGHTED PLANK, REST 1 MIN
13 MIN AMRAP
-12 WALL BALLS 20/14LBS
-6 BURPEES
- 3X40M SHUTTLE RUN (20M DOWN/BACK)
**RX+ (30/20LBS WB, BURPEE BOX STEP UPS, KB FARMERS CARRY 53/35)
Read More3 RDS EASY
-20 BENT KNEE SIT UPS
-8 DB WEIGHTED WINDMILL/SIDE (WARM UP WEIGHT)
3 MIN ON, 1 MIN REST FOR 6 SETS
-200M RUN
-15/12 CAL ROW
-AMRAP UP DOWNS
5 MINS EASY ON A MACHINE
Read More3 SETS (BARBELL WARM UP) , REST 30s
-6 CLEAN GRIP DEADLIFTS
-5 CLEAN PULLS
-4 MUSCLE CLEANS
-3 FRONT SQ
12 MIN EMOM
-2 CLEAN SQUAT SINGLES @ 70-75%
9 MIN AMRAP
-10 STOH 95/65LBS
-10 PULL UPS
**RX+ (115/75LBS, C2B PULL UPS)
Read More3X 10 BANDED MONSTER WALK (FORWARD/BACKWARD) + 30s COUCH STRETCH/SIDE
5X3 BACK SQ @ 3211 TEMPO, REST 2 MINS
12 MIN AMRAP
-20 SINGLE ARM OVERHEAD WALKING LUNGE (10R/10L) 50/35LBS
-15 TOES TO BAR
-10 BURPEE BOX JUMPS 24"/20"
**RX+ (70/50LBS, GHD SIT UPS, 30"/24" BOX)
Read More3 RDS EASY
- 10 BENT KNEE SIT UPS
-100M RUN
-20 WALKING LUNGES
40s ON, 20s OFF FOR 20 MINS
A) CAL ROW
B) D-BALL SLAMS 20/10LBS
C) CAL ASSAULT BIKE
D) DOUBLE UNDERS (EVERY 2 SINGLES = 1)
400M WALK
Read More3X200M RUN + 8 DOWN DOG WALKS
18 MIN AMRAP
-50 DOUBLE UNDERS (EACH, AT THE SAME TIME IS OK)
-30 ALT. DB SNATCH 50/35LBS
-20 HSPU
-200M RUN
Read More3X8 SIDE PLANK ROTATION/SIDE + 30s TWISTED CROSS STRETCH/SIDE
A) 4X10 DB WEIGHTED SIDE PLANK CRUNCH/SIDE , REST 1 MIN
B) 4X6-8 STRICT RING DIPS, REST 1 MIN
15 MIN AMRAP
-15 BOX JUMP OVERS 24"/20"
-12 FRONT SQ 95/65LBS
-9 DB DEVIL PRESS 20/15LBS
**RX+ (30"/24" BOX, 115/75LBS, 35/25LBS DB)
Read More6 MINS EASY
-10 PVC GOOD MORNINGS
-10 BANDED LAT PULL DOWNS
-10 LEG RAISES
6 SETS
-400M/350 M ROW + 40-60s HOLLOW ROCK HOLD
REST 90s
5-8 MIN STRETCHING (SEAL POSE/ BOX STRETCH)
Read More3X6 DB SINGLE ARM DEATH MARCH/SIDE + 30s SEATED SUPINE TWIST STRETCH/SIDE
8, 6, 4, 2 REPS
DEADLIFT (INCREASE TO CHALLENGING WEIGHT AS REPS DECREASE), REST 2-3 MINS
3 RDS FOR TIME
-10 SUMO DLHP 95/65
-10 HANG PWR CLEAN AND JERK 95/65
-10 BURPEES OVER BAR
**RX+ (115/75LBS)
Read More3X10 STRAIGHT ARM PULL UPS + 20 GLUTE BRIDGE MARCHES
10 MINS (KIPPING/BUTTERFLY DRILLS FOR T2B & PULL UPS)
12 MIN CLOCK
-30/24 CAL ASSAULT BIKE
-40/32 CAL ROW
THEN AMRAP
-15 WALL BALLS 20/14 LBS
-30 DOUBLE UNDERS
Read More3X 20 SUPERMAN BACK EXT. + 30s PVC BENCH LAT STRETCH
4X12 ALT. FRONT RACK BARBELL BOX STEP UPS 12-20", REST 3 MINS (CHALLENGING WEIGHT ACROSS)
15-12-9-12-15 REPS FOR TIME
-KB SWINGS 53/35LBS
- BURPEES TO 6" TARGET
-200M RUN
**RX+ (70/53LBS)
Read More