WARM UP
3X200M RUN + 50FT BEAR CRAWL
CONDITIONING (TEAMS OF 2)
AMRAPS: 3 MINS (REST 1 MIN) 5 MINS (REST 1 MIN) 7 MINS
-40 WALL BALLS 20/14LBS
-30 BURPEE BOX JUMPS 24"/20"
-20 STOH 135/95LBS
Read More3X200M RUN + 50FT BEAR CRAWL
AMRAPS: 3 MINS (REST 1 MIN) 5 MINS (REST 1 MIN) 7 MINS
-40 WALL BALLS 20/14LBS
-30 BURPEE BOX JUMPS 24"/20"
-20 STOH 135/95LBS
Read More3X 10 BANDED MONSTER WALK (FORWARD/BACKWARD) + 30s SUPINE TWIST STRETCH/SIDE (LAYING DOWN)
A) 4X8 DB SINGLE LEG CROSSBODY RDL/LEG, REST 1 MIN
B) 4X12 DBL KB FRONT RACK SQ, REST 1 MIN
12 MIN AMRAP
-20 ALT. SINGLE ARM DB OVERHEAD LUNGE 50/35LBS (10R/10L)
-200M RUN
-3 WALL WALKS
Read More8 MINS EASY
-30 SINGLE UNDERS
-6 DOWN DOG WALKS
-14 WALKING LUNGES
4X 210s ON, 90s OFF
-400M RUN
-MAX CAL ROW
-600M WALK
Read More3X 10 WEIGHTED ER PRESS 5/2.5LBS + 30s COUCH STRETCH/SIDE
*5 MINS SPLIT JERK DRILL *
5X2 SPLIT JERK SINGLES, REST 2 MINS
FOR TIME
-400M RUN
-20 CLEAN AND JERK 135/95LBS
-400M RUN
**RX+ (155/105LBS)
Read More3 RDS EASY
-200M/150 M ROW
-8 DOWN DOG WALKS
6 SETS
-12/9 CAL BIKE
-100M OVERHEAD PLATE CARRY 35/25LBS (50M DOWN/BACK)
-200M RUN
REST 90s
-400M WALK
Read More3X 10 BANDED LAT PULL DOWNS + 15 PVC GOOD MORNINGS
A) 5X4-6 STRICT PULL UPS (WEIGHTED OPTIONAL), REST 1 MIN
B) 5X8 DB WEIGHTED WINDMILL/SIDE, REST 1 MIN
8 MIN AMRAP
- 5 DEADLIFTS 225/160LBS
-30 DOUBLE UNDERS
**RX+ (275/195LBS, 50 DU)
Read More3X 10 PVC PRONE PASS THROUGH + 30s PIGEON STRETCH/SIDE
4X3 OHS, REST 2 MINS
15-12-9 REPS FOR TIME
-THRUSTERS 95/65LBS
-TOES TO BAR
-BURPEE BOX JUMP 24"/20"
**RX+ (115/75BS, GHD SIT UPS, 30"/24")
Read More3 RDS EASY
-15 BENT KNEE SIT UPS
-200M RUN
20 MIN CLOCK
-10 D-BALL SLAMS 20/10LBS
-20 RUSSIAN SEATED TWIST 20/10LBS
-200M RUN
REST 30s
5 MINS EASY ON MACHINE
Read More
3X200M RUN + 10 DOWN DOG WALKS
20 MIN AMRAP (ONE TEAMMATE WILL COMPLETE A FULL RD BEFORE THE OTHER CAN START)
-4 DEVIL PRESS 20/15LBS
-4 BURPEE BOX JUMP OVER 24"/20"
-100M SHUTTLE RUN (50M DOWN/BACK)
Read More3X 10 DB BENCH PULL OVER + 30s TWISTED CROSS STRETCH/SIDE
A) 4X10 BARBELL BENT OVER ROW, REST 1 MIN
B) 4X6-10 RING PUSH UPS, REST 1 MIN
FOR TIME
-50 ALT. DB SNATCH 50/35LBS
-50 WALL BALLS 20/14LBS
-50 KB SWINGS 53/35LBS
Read More3 RDS EASY
-10 D-BALL SLAMS 20/10LBS
-50FT BEAR CRAWL
8 SETS
-500M/400M ROW SPRINT
ACTIVE REST 150s
5-8 MIN STRETCH (BOX STRETCH/ COUCH STRETCH)
Read More3 SETS
-5 STRICT PRESS + 5 PUSH PRESS + 5 PUSH JERK
5X2 STRICT PRESS + 3 PUSH PRESS + 3 PUSH JERK , REST 2 MINS
5 RFT
-8 POWER CLEANS 115/75LBS
- 6 BURPEE PULL UPS
-4X40M SHUTTLE RUN (20M DOWN/BACK)
Read More8 MINS EASY
-30s BIKE/ROW
-30s SINGLE UNDERS
-30s HOLLOW BODY ROCK HOLD
10X200M SPRINT
REST 45s
-400M WALK
Read More8 MIN EASY
-30s BIKE/ROW
-30 SINGLE UNDERS
- 30s HOLLOW BODY ROCK HOLD
10 MIN EMOM
-50M SPRINT
4X10 K2E + 30 RUSSIAN SEATED TWIST 10LBS + 30-40s BOAT POSE HOLD
REST 2 MINS
Read More3X 10 BULGARIAN SPLIT SQ/LEG + 30s SEATED SUPINE TWIST/SIDE
5X6 BACK SQUAT @ 70-80%, REST 2 MINS
10 MIN AMRAP
-8 THRUSTERS 95/65LBS
-10 BURPEES OVER BAR
-12 BOX JUMPS 24"/20"
RX+ (115/75LBS, BAR FACING BURPEES, 30"/24")
Read More3 SETS
-50 FT BEAR CRAWL
-50 SINGLES
8 SETS
-400M /300M ROW
- 15 HOLLOW BODY ROCKS
REST 60s
5-8 MINS STRETCHING (SEAL POSE/ PIGEON STRETCH)
Read More3X200M RUN + 12ED BALL CLEAN SQ 20/14LBS
20 MIN AMRAP (REPS SHARED HOWEVER/ RUN IS TOGETHER)
-40 WALL BALLS 20/14LBS
- 40 D-BALLS OVER SHOULDER 50/20LBS
-400M RUN/ROW (ALT. BETWEEN ROUNDS)
Read More3X 3 WALL WALKS + 30s BANDED LAT STRETCH/SIDE
A) 4X10 DB SINGLE ARM SEATED ARNOLD PRESS/ARM, REST 1 MIN
B) 4X10 THREE POINT DB ROW/SIDE, REST 1 MIN
FOR TIME
-30/24 CAL ASSAULT BIKE
-200M RUN
- 30 DB BOX STEP OVERS 20"/18" (20/15LBS)
-200M RUN
- 30 BURPEES TO 6"
-200M RUN
Read More3 RDS EASY
-1 MIN ASSAULT BIKE
-20 GLUTE BRIDGE MARCHES
-200M RUN
FOR TIME
-800M RUN
REST 90s
-600M RUN
REST 60s
-400M RUN
REST 30s
-200M RUN
5 MINS EASY ON MACHINE
Read More3 SETS
- 5 CLEAN PULL + 4 MUSCLE CLEAN + 3 PWR CLEAN, REST 30s
BARBELL CYCLING
9 MIN EMOM
-3 TNG PWR CLEAN
12 MIN AMRAP
-20 SINGLE ARM DB HANG CLEAN AND JERK 50/35LBS (10R/10L)
- 15 PUSH UPS
-10 PULL UPS
**RX+ (70/50LBS DB, RING PUSH UPS, C2B PULL UPS)
Read More