every 5 minutes perform one movement & rest the remainder of the time
800 meter run
200 dubs
50 burpees
1k row
80 butterfly situps
200 meter sled push
100 air squats
scale as need be. if you get caught by the 5 minute clock progress to next movement
5 SETS
500m Row
-Rest 4:00 b/t Efforts-
(Score is Time for Each Set)
NOT FOR TIME
2000m Row (EZ Pace)
(No Measure)
AMRAP x 3 Minutes
10 Scap Push-Ups
5 Inch Worms + Push-Ups
10 Groiners + Twist
-Quick Rest-
AMRAP x 3 Minutes
12 Reverse Lunges
10 MedBall Strict Press
10 Broad Jumps
-Quick Rest-
AMRAP x 3 Minutes
12 MedBall Reverse Lunges
10 MedBall Push Press to Target
10 Box Jumps (or Step Ups)
AMRAP x 18 MINUTES
20 Box Jumps (24/20)
20 “Lunge” WallBall Shots (14/10)|(10/8)*
*Athlete executes an alternating reverse lunge with a toss to the 10′ target. Scale up to (20/14) as needed.
(Score is Rounds + Reps)
FOR RECOVERY
3:00 Slow Walk w/ Nasal Breathing Only
3:00 Slow Bike or Row w/ Nasal Breathing Only
Into…
FOR QUALITY
6:00 of HS Hold or Hand Walking Practice
(No Measure)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Hang Power Clean*
*Compare to Wednesday’s effort and evaluate any weaknesses in pull or clean.
(Score is Load)
10 ROUNDS FOR TIME
5 Burpees Over the Bar
5 Hang Power Clean (185/125)
100m Run
(Score is Time)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Max Cal Bike
1:00 Recovery
STATION 2
Max Double Unders
STATION 3
1:00 Max Box Jumps
1:00 Plank
STATION 4
Max Up-Downs
AMRAP Stations (1:00 ON//:20 OFF)
Station 1: MAX Cal. Bike
-:20 Rest-
Station 2: 5 Slam Ball Deadlifts + 5 Slam Ball Shoulder Press
-:20 Rest-
Station 3: Alt. Bodyweight Lunges
5 ROUNDS FOR TIME
15/12 Cal. Bike
20 Slam Balls
20 Slam Ball Reverse Lunges
-14:00 Time Cap-
(Score is Time)
FOR QUALITY
Accumulate a 3:00 Hollow or Tuck Hold*
*Every time you break, 20 Mountain Climbers
(No Measure)
EMOM x 6 MINUTES
Min 1 – Slow Scap Push-ups
Min 2 – Lunges
Min 3 – Push-ups (21X1)*
Min 4 – Step-ups
Min 5 – Burpees
Min 6 – Box Jumps**
6-6-6
Push Press
(Score is Weight)
FOR TIME
15-12-9
Push Press (95/65)|(65/45)
Box Jumps (24/20)
-Rest 2:00-
9-12-15
Push Press (115/75)|(95/64)
Box Jumps (30/24)|(24/20)
(Score is Time)
PARTNER GENERAL WARM-UP
IN TEAMS OF 2…
60 Cal Row (alt. every 10 cals)
While P1 row, P2 performs 10 Push-Ups + 10 Alt Step Back Lunges
Into…
PVC Strict Press
5-5-5-5-5
Coaches – use this time to look at form and make corrections. Straight back, tight abs, tight glutes. Work on breathing pattern.
As we go up in weight, make sure that form stays in check. If you need to, back off and hit lighter sets with better form.
EMOM x 15 MINUTES
MIN 1 – 10 Single DB Snatch* (5 per side)
MIN 2 – 10 Single DB Press (5 per side)
MIN 3 – Max Reps of Burpee Pull Ups**
40/25, 30/15
*Alternate arms each rep for a total of 10 reps.
**Strict Pull Ups, Jumping through is allowed. Men 8′ bar, Women 7′ bar
-Stagger start by 2 minutes to allow use of proper height
(Score is Total burpee Pull Ups, all DB work must be completed to score)