400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
Warm up to 3RM then 3 @ 95% and 3 @ 90%
AMRAP 14:
10 OHS (95/65)
10 SDHP
10 Box Jump
3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
Max Effort 1000m Row
21-15-9
Russian Twist w/ WB (20/14)
Burpee over ball
21-15-9
Cal Row/Bike
Weighted Sit Up
21-15-9
Wall Balls
Push Up on ball
400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scap Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
Warm up to 3RM then 3 @ 95% and 3 @ 90%
For Time:
20 C+J (135/95)
200m Run
15 C+J
200m Run
10 C+J
200m Run
5 C+J
3 Rounds of:
10 Calorie Row
10 Single-Arm DB Strict Press (10 each arm)
10 DB Front squat
Warm up to a 5RM then 5 @ 95% and 5 @ 90 %
4RFT:
3 Rope Climb*
20 DB Snatch (50/35)
10 T2B**
Rest 2:00
18 min Cap (including rest)
* 2x RC mod
** scale with k2e or knee ups
3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
Find the appropriate scale (from easiest to hardest) and work on for 18-20 Minutes:
1. Nose-to-Wall Handstand Holds (:30 Intervals)
2. Shoulder Taps
3. Hip Taps
4. Off-Wall Handstand Holds
5. Hand-Stand Walks
AMRAP 15:
15 Slam Balls (30/20)
12 Box Step w/ Ball (24/20)
9/7 Cal Bike
3 Rounds of:
10 Calorie Row
10 Single-Arm DB Strict Press (10 each arm)
10 DB Front squat
Warm up to a 5RM then 5 @ 95% and 5 @ 90%
EMOM as long as possible:
0:00-1:00
100m Row
1 Thruster (65/45)
1:00-2:00
100m Row
2 Thruster
2:00-3:00
100m Row
3 Thruster
etc
Score is total thrusters
400m Run
10 PVC Pipe Pass-Throughs
10 Around-the-Worlds (5L / 5R)
5 Head Rolls in Front
5 Head Rolls in Back
10 Head Rolls Full Rotation (5L / 5R)
20 Wrist Rotations (10L / 10R)
20 Elbow Rotations (10L / 10R)
20 Small Arm Circles (10F / 10B)
20 Large Arm Circles (10F / 10B)
10 Hip Circles
10 Knee Circles
20 Ankle Rotations Per Leg (10CW / 10CCW)
20 Air Squats
EMOM 10:
1 High Hang PS (75%)
1 Hang PS
1 PS
For Time:
100 DU*
90 Ab-Mat Sit Ups
800m Run
70 Air Squats
60 Cross-Overs
50 HR Push-Ups
400m Run
30 Jumping Lunges
200m Run
10 Burpees
* 2x singles
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
Warm up to a 5RM then 5 @ 95% and 5 @ 90%
5 RFT:
1 Clean + Jerk (225/155)*
10 C2B**
* can be power or full clean/push or split jerk
** Scale to regular pull ups
400m Run or 500m Row
20 PVC Pipe Passthroughs
-then 2 rounds-
10 DB Strict Press
10 DB Squats
10 DB Lunges
10 DB RDL
Warm Up to 10RM then 10 @95% and 10 @90%
EMOM 18:
1 Bear Complex (165/115)
1 Curtis P
10/8 cal row/bike
score is total rounds completed within the minute. once a round is not completed, the remaining time becomes an AMRAP
500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-Up
Warm up to 10RM the do 10 @ 95% and 10 @ 90%
For Time:
55 DL (225/155)
55 Wall Balls (20/14)
55 HSPU
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