2 Rounds
200m Run
12 Monster Walks
6 Jumping Split Squats
12 Hollow Rocks
Teams of 2 (35 Min Time Cap):
60-50-40-30-20-10
Calorie Bike
Power Clean (135/95)
Toes to Bar
Back Squat (135/95)
KB Swings (70/53)
2 Rounds
200m Run
6 Clamshells + 10 Sec Hold
6 No Push Up Burpees
3 Spiderman w/ Rotation
Teams of 2 (35 Min Time Cap):
Cash In: 800m Run (200m Intervals)
4 Rounds
30 FR DB Lunges (Scale to Goblet or BW)
30 KB Swings (heavy)
30 Calorie Row
30 DB Deadlfit
Cash Out: 100 Burpees
2 Min Jump Rope
2 Rds
10 Spider-Man Lunge (5/5)
50 Ft Hamstring Scoops
50 ft High Knees
50 Ft Butt kicks
Then
Partner Up
2 Rds each person
5 Burpees
8 Calorie Bike
4 Rds
4 Min
600m Run
Row Max Meters
4 Min rest btw Rds
Superset 3 rounds of:
Side plank pulses x 30 (15/15)
Russian plate twists x 30 (15/15)
Hollow to tuck crunch x 12
Row 2 minutes
3 Rds of:
5 Ring rows
10 Air squats
Row 2 minutes
2 Rds of:
5 Kipping pull ups
5 Barbell thrusters
5 Burpees
Every 3 minutes for as long as possible complete:
0:00-3:00
2 Rounds of:
6 Thrusters 95/65lbs
6 Chest to bar pull ups
3:00-6:00
2 Rounds of:
8 Thrusters 95/65lbs
8 Chest to bar pull ups
6:00-9:00
2 Rounds of:
10 Thrusters 95/65lbs
10 Chest to bar pull ups
following the same pattern until you fail to complete 2 rounds inside the 3 minute time frame.
If you finish the required 2 rounds prior to the 3 minute cap then you must wait until the next 3 minute time window begins, you can not start early.
Scaled- Pull-ups, Pull-ups with bands
Superset 4 rounds of:
Single arm DB bench press x 16 reps (8/8)
Mixed rack walk x 100ft (50/50)
Note: 1 KB in front rack and 1 heavier KB in farmers.
Superset 3 rounds of:
DB Bent over reverse fly x 12 reps
Dual DB Arnold press x 10 reps
Weighted plank hold x 60s
2 Rounds
10 Good Mornings (light BB)
30 Sec KB Front Rack Wall Sit
20 Second Side Star Plank
30 Second Row (90% effort)
10 Rower Pike Ups in Between Sets
2 Rounds (20 Min Time Cap)
20 Calorie Bike
40 KB Goblet Squats
20 Calorie Bike
40 Wall Balls
3 Rounds
8 Half Kneeling KB Press
10 Ring Rows
12 Landmine Oblique Twists
*Drop Sets – Drop weight after 2 and 4
*Handstand Holds, Wall Walks, or Handstand Walk on Box
4 Rounds
60-80 Jump Rope
12 Dual KB Hang Clean & Jerk
18 Ab Mat Sit Ups
10 Deadlifts (heavy)
18 Ab Mat Sit Ups
12 Push Ups
3 Rounds
30 Second Bike
20-30 Second Front Frack KB Wall Sit
10 Weighted Hollow Rocks
*Increase Pace on Bike Each Round
35 Min Time Cap
50 Power Cleans 135/95
250 Wall Ball 20/14
Then
42-30-18
Deadlift 225/155
Calorie Bike
Then
42-30-18
Front Squat 135/95
Toes 2 Bar
1 Min Bike or Row
2 Rounds
6 Hamstring Pulls
10 Leg Swings (each side/direction)
10 Band Fire Hydrants
For Time:
800m Run
2 Mile Bike
2000m Row
800m Run
Scaled Options:
600m Run
1.5 Mile Bike
1500m Row
600m Run
*Keep scaling down if necessary
With an empty barbell, 1×10 reps of each:
BTN snatch grip strict press
BTN snatch grip push press
Paused overhead squat
Muscle snatch from the hip
Snatch balance
With a light load, 2×5 reps of each:
High hang power snatch
BTN push press
Overhead squat
Power snatch
Snatch balance
40 Seconds on : 1:20 off x 8 rounds
Max reps power snatch
Round 1+2: 70% max snatch
Round 3+4: 75% max snatch
Round 5+6: 80% max snatch
Round 7+8: 85% max snatch
12 Min Time Cap
21-15-9
Overhead squats 105/75lbs
HSPU
Then
5 Rounds of:
7 Overhead squats 135/95lbs
5 Strict HSPU
Scaled-
21-15-9
Overhead squats 75/55lbs
HSPU
Then
5 Rounds of:
7 Overhead squats 115/85lbs
1 Set of strict HSPU (or 5 Kipping HSPU)
3 Rounds
30 Second Bike
20-30 Second Front Frack KB Wall Sit
10 Weighted Hollow Rocks
*Increase Pace on Bike Each Round
10 Plank to Pike on Rower
12 Min – EMOM
1 = Bent Over Row (8-12 Reps)
2 = Push Ups (10-12 Reps)
*Can use plates to make push up at a deficit
3 = Elevated Ring Rows (10-12 Reps)
*Elevate feet on box
4 = KB Floor Press (10-12 Reps)
