Run: 200M
2 Rounds of Cindy (Easy Pace – Warm-up)
Warm-up – Mobility/Stability
Movement – Ankles Up
Ankles
Knees
Hips
Trunk (Rotation/flexion/Extension
Shoulders
Wrists
Neck
Active Quad Stretch
**Or row or ski or bike
Partner WOD
**Cash in 100 Jump Rope
Then:
50-40-30-20-10
KB Swings
Wall Balls
Calories of Choice
**Cash Out 100 Jump Rope
RomWOD
20 Alternating Foot Pedals
10 DownDog to Pushup
10 Deep Lunge (keep hands planted, alternate legs)
10 2-point Squats
10 Hands Only inchworms – reach out beyond shoulders
10 Side Plank with Reach through
10 Standing cross body reach
10 Hands overhead Shrug and release
10 Leg swings each way
16 Minute AMRAP
15 Floor Press
20 Ring Rows
20 DB Shoulder to Overhead
1000m Row, Ski or 2.5km bike
8x
30 on, 30 off
Bike, Row or Ski Sprints
Plank Hold 30 Seconds
10 Deep Lunges
3 Wall Walk Ups
45 second Plank hold
10 Deep Lunges
2 Wall Walk Ups
1 Minute Plank Hold
10 Deep Lunges
1 Wall Walk Up
Every 3 Minutes x 6 Rounds
10 Ring Dips
15 Box Jumps (24/20″)
20/15 Calorie Bike, Row or Ski
10 Minute EMOM:
OPEN SKILLS
Work on gymnastics or barbell cycling in an EMOM format
Lunge w/ twist
Knee Hug on toes
Hinge at Hip Toe Touches
Open Barn Doors
Close Barn Doors
Walking Pigeon (foot on opposite knee)
V-Ups
Supermans
Scorpions
Accumulate 1 min Plank
20 Mountain climbers
30 Air Squats
Accumulate 2 min HS Hold
30 Mountain climbers
40 Air Squats
Accumulate 3 min Wall Sit Hold
40 Mountain climbers
50 Air Squats
Purple Band Shoulder Activation on Rig, then:
3 rounds w/an empty barbell
10 RDL
5 Hang Power Clean
5 Front Squat
5 Strict Press
5 Push Jerk
3 Split Jerk
DL + Hang Squat Clean + Power Clean + Squat Clean + 2 Jerks of choice
Increasing
9 Minute AMRAP
50ft Front Rack Lunges (50/35# kbs or dbs)
3 Bar Muscle Ups (scale with 6 C2B or jumping BMU)
100ft Farmers Carry
9 Toes to Bar
Every 5ft=1 rep
20 Seconds on, 10 Seconds off, rotate through 3x of each:
Wall Ball Air Squat & Toss to a partner (Like a wallball shot)
Lateral Tosses Right
Lateral Tosses Left
Med Ball Over Unders
14 Minute AMRAP
14 Synchro KB Swings (24/16kg)
14 Partner Situps
14 Partner Alternating Box Jumps (24/20″)
14 Calories of choice (Each)
Start exactly 10 minutes after Part A
For Time:
Set up like a relay
50 Ball Slams
40 Step Overs
30 Calorie Row
20 Jumping Lunges
10 Synchro Burpees
One person working at a time except Burpees. Every time you switch you have to run back to starting line and tag partner.
10 Fire Hydrants each Side,
10 Bird Dogs each side
10 Cat Cow
10 inchworm to pushup
10 reach up n down
10 V-Ups
10 Banded Lateral Steps each side
10 banded squats
250m row
10 Burpee Box Jump Overs (24/20″)
20 Devil’s Press (35/25#) Rx+50/35
10 Burpee Box Jump Overs
250m Row
Plank Hold 30 Seconds
10 Deep Lunges
3 Wall Walk Ups
45 second Plank hold
10 Deep Lunges
2 Wall Walk Ups
1 Minute Plank Hold
4 Deep Lunges
1 Wall Walk Up
20 Minute AMRAP
500m Row or Ski
5 Deck Squats (w/or w/o KB)
7 Pushups
9 Double DB RDL
Purple Band Warm Up Then:
3x 5 Pushups with 3 second descent or 3×3 Strict HSPU for advanced.
Jog 150ft between, increasing pace each round
12 Minutes to build to a 10 Rep Max. Warm up with 10 reps w/bar, then 5s or 3s leading up to 10RM
20 Thrusters (115/80)
30 Calorie Row
40 Wallballs (20/14#)
30 Calorie Bike or Ski
20 HSPU
Butt Stuff –
Banded Glute Prep
then Ankles Up Full Body Warm Up
Every 3 Minutes for 6 Rounds
50ft Walking Lunges (weighted or unweighted)
15 Plate Ground to Overhead
75ft Overhead Carry (2 KB or Plate)
15 Wall Ball Shots
(Start at Norm Side)
*May use Handles or KBs/DBs
*Count each 25′ increment as 1 rep
*Start each minute where you left off
*Score cumulative distance total.
