22 Min Cap – “A visit with the girls”
Split Reps with a partner unless where noted. One person working at a time.
Partner Sprint Barbara
3 rounds
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Partner Sprint Kelly
2 Rounds
400m Run (Run 200m each)
30 Box Jumps
30 Wall Balls
Partner Burpee Fran
21-15-9
DB Thrusters
Burpees
Foam roll/Lacrosse ball
Hips, Lats, Shoulder
Girdle, yes girdle.
x3
:20 Ring Support Hold
x4e/e Hollow to Arch Roll
x12 Parallette Shoot Throughs
x12 Back Tuck Rolls to Straddle
Muscle Up Skill work
Endurance for those with muscle ups (choose a rep count that is doable and hit that same number with only 20-30 second rest in between)
Controlled Transition work
Banded Low Rings
3 Rounds For Time:
5 Thrusters (155/105)
10 Ring Dips
15 Ball Slams (30/20)
30 Lateral Bar Hops
Add your rowing meters here!
Jump rope
Bag work
Shadow boxing
Skill 1:
Footwork/dip line
Skill 2:
Pad Work: forward-back-pivot
Skill 3:
Uppercut
Padwork: jab/cross-cover distance-jab/uppercut/hook
Skill 4:
Padwork: jab distance drill
Self defense: wrist grab escape
3 Minute AMRAP, 1 min Rest
Ski 250m
12 Supermans
12 Squat Jumps
15 Second Knee Raise Hold
30 Second wall sit
10 Bulgarian Split Squat Each Leg
x3
Add your rowing meters here!
Partner
3x each
10 Calorie Row (You go I go)
x2
10 Squat
Squat Internal/External Rotation x3e
Inverted Toe Touch x8e
Superman x15
15 Jackknife
3 minute clock
21-15-9
Wall Balls
PullUps
then
4-3-2-1
Wall Walks
30 DU
OPTIONAL:
x3
Ring Dips x6-10
Reverse Grip
Inverted Row x10
Add your rowing meters here!
20 minute AMRAP
Overhead Carry 25ft each arm (W/KB)
30 Jump Rope
20 Kettlebell Swings
10 Pushups
Add your rowing meters here!
:30 Jump Rope
10 2-Point Squat
10 Bent Over Y
1:00 Jump Rope
Squat Hold 1-Arm OH
Reach x5e (:03 hold)
2:00 Double Under
Practice
8 4-Point Squat
Full Squat
For Time:
50 Box Step Up Knee height (Rx+ 35/25# each hand)
40 Deadlifts (135/95) Rx+ 155/105
30 Box Jump (24/20″)
20 Front Squat (Same)
10 Burpee Box Jumpover
Double Tabata crunches/ Static hold crunch arm pumps
50 Calorie Ski
50 Calorie Bike
50 Calorie Row
At the start of each minute, 5/3 pushups
18 minute time cap
Ski 1 Min, Bike 1 Min, Row 1 Min
40 Alternating foot pedals
20 Lunges (alternate forward, lateral, diagonal)
10 Inchworm WalkOuts
Then with a PVC
10 passthroughs
10 shoulder press
5 push press
5 push jerk
split jerk positioning plus 5 split jerk
Alternate working sets with Russian Twist
4×30
PCL PJ SJ to be done as a complex. Every 2:30 minutes
12AMRAP
16 Alt KB/DB Snatch (24/16kg)
24 Air Squat
32 Sit-Up
OPTIONAL:
x3
DB RDL x12
Plate Deficit Push Up x8
