300m run
THEN 2 rounds of:
10m quad stretch
10m spiderman & reach
10m inch worm
PVC pass throughs
6 rounds of :20s on :10 rest
6 Rounds for Time
10m OH Walking Lunge (35/25)
10 Ground to Over Head (35/25)
10 Burpees (jump on plate)
RX+ = 45/35
*All movements to be performed with plate
Row 500m
Then 2 Rounds of:
5 Barbell DL
5 Barbell Hang Muscle Clean
5 Barbell Shoulder to OH
5 Barbell Good Morning
:30 Couch Stretch (each leg)
:30 Sec T-spine opener
Every 2 Minutes x 5 Rounds
10 Chest 2 Bar
20 Wall Balls (20/14)
RX+= 5 Bar Muscle-Ups & 25 Wall Balls
If you cannot finish work under 2 minutes:
reps remaining = 1 sec added to score
(and start over at C2B)
Keeping your back foot in place, dip drive and step forward while performing your jerk
5 Rounds on the 5:00
200m Run
200/175m Row
15 GHD Sit-Ups
*Earn your rest by going fast, if you don’t want to rest & want more work: add 10/7 Cal on Air Assault Bike
RX+= Vested & Knees 2 Elbow
2 Rounds- 5min AMRAP
Buy-In: 800m Run
Max Reps: Walking Lunges
*Score = Lunges
RX+= Vested
1 Round: 10min AMRAP
Buy-In: 1 mile Run
Max Reps: Jumping Air Squats
*Score = Jumps
RX+= Vested
No Rep if squat is not below parallel in squat & feet do not leave the ground in jump
For time with a partner:
100 D-ball over the shoulder 90/60 / (partner hang hold)
100 box jump overs 24/20 / (partner plank hold)
200 ft. single-arm overhead lunges (each) 50/35
-Partner A performs as many D-ball over the shoulders while partner B hangs from the bar
-Partner A performs as many BJO’s while partner B holds a plank hold
-Both athletes perform the lunges, but only 1 athlete can go at a time while the other rests
*split up reps as necessary*
3 Rounds NFT of:
16 PVC Good Mornings
14 PVC Thrusters
12 Ring Rows
200m Jog
1 mile med-ball run (20/14)
Then 2 rounds of
39 Back Squat 95/65
39 Pull-ups
39 Back Squat 95/65
1 mile med-ball run (20/14)
For Time
1-2-3-4-5-6-7-8-9-10 Pull-Ups
1-2-3-4-5-6-7-8-9-10 Push-Ups
2-4-6-8-10-12-14-16-18-20 Alternating Lunges
1 mile Run
10-9-8-7-6-5-4-3-2-1 Pull-Ups
10-9-8-7-6-5-4-3-2-1 Push-Ups
20-18-16-14-12-10-8-6-4-2 Alternating Lunges
Wear a Weight Vest (20/14 lb)
2 Rounds for Time
2,001 meter Row
343 Double-Unders
72 Single Dumbbell Box Step Overs (50/35 lb, 24/20 in)
Spend 10 minutes Stretching Sore/Problem areas.
Choose your weapon:
Air Assault Bike
Ski Erg
Row Erg
12 minute AMRAP
21 cal row
15 burpees over rower
9 pull-ups
Rx+ = Chest to Bar Pull-ups
50 Flutter kicks (Single Count)
10/7 Push up (slow decent + explode up)
