2 Rounds:
2:30 at each Station, 1 Minute Rest after each
1: Reverse Sled Drag
2: Plank Hold 30 Seconds/Wall Sit 30 Seconds
3: 30 Second Bike, 30 Second Burpees
4: 3 Pullups 5 Pushups
200m Farmer Carry (70/50# each hand)
100 Calories of Choice
80 Double Unders
60 Steps KB/DB Front Rack Lunges (35/25#)
40 PullUps
20 DB Burpees (35/25#)
Medball Partner Warm Up
10x each
Wall Ball squat n toss to partner
Lateral toss to partner
One foot chest pass to partner
Partner Situps
Complete in any order and break up any way:
1000m Ski
1000m Row
3k Bike
100 Wallballs
100 Situps
30 Min Cap
Pull-Up Skill Work
8 Minute EMOM
1 – 30 Second Bar Hang
2 – :30 Arch Hold
3 – 10 Ring Row or 5 Strict Pullups or 3 Negatives (7-10 second decent)
4- 12 Banded Face Pulls
2x
8 Single Leg RDL each
8 DB half kneeling press each (hold db in opposite hand than forward knee)
8 DB High Pull Each arm
8 Lateral Lunges holding DB
8 Calories
Min 1-2 High Hang Snatch + Snatch Balance + Overhead Squat
Min 3-4 : Hang Snatch Pull + Hang Snatch
Min 5-6, Hang Snatch + Snatch
Min 7-8, 1 Snatch 70-80%
Min 9-10 : 1 Snatch 80-95%
Min 11-12: 1 Snatch 90-100+%
TBA
Row for 12 Minutes Total
Min 0-2: 18 Strokes Per Minute
Min 2-4: 20 Strokes Per Minute
Min 4-6: 22 Strokes Per Minute
Min 6-8: 24 Strokes Per Minute
Min 8-10: 26 Strokes Per Minute
Min 10-12: 28 Strokes Per Minute
*Additional challenge: Try to keep your pacing within 10 seconds (Example: if you do your 18 SPM at 2:06, try not to go higher than 2:11 or lower than 2:01 for the whole 12 minutes).
Rx if you stick within 1 SPM per interval, Rx+ if you keep within the additional challenge requirements.
90 Second Min Bike Row or SKi
15 Russian Swings
12 Goblet Squats
9 Ring Rows
x 3
12 Minute EMOM Min 1: 8 Box Jumps (30/24″) AMRAP Burpees
Min 2: 10 Russian KB Swings (32/24)
Min 3: 8 DB Cleans AMRAP DB Box Step Ups
Min 4: 15 Second L-Sit or Bar Hang then AMRAP TTB
Count only Burpees, KB Swings, Step Ups and TTB.
Full Body
10-15 reps of Each
Banded Pullaparts Overhead
Banded Pullaparts to Chest
Banded Pass Throughs
Banded Strict Press
Banded lat side stretch
Banded High Pulls
Banded RDLs
7 Min AMRAP:
1, 2, 3, 4, 5, etc reps of:
DB Push Press
Air Squats
Advance may use DBs for Squats
Rest 3 Minutes
7 Min AMRAP:
1, 2, 3, 4, 5, etc Reps:
Pushups
Ball Slams
V-Ups
Good Morning to Squat – Controlled w/Barbell/weights
45 Second Jump Rope
30 Second Plank
15 Banded Press
x 4
then Banded mobility
Immediately after each set, 15 Slow PVC Press
9 Min AMRAP:
18 Sit-ups, 9 HSPU
1 Rope Climb (Rx+ 3 Rope Climbs)
*2 Min Rest at 9 minute mark.
7 Min AMRAP:
30 Double Under
15/12 Cal Ski, Row or Bike
Rx use all the ski ergs first, then bike or row if none available
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
Then 5 x 30 seconds on 30 seconds off building up to a sprint on Row, bike or ski.
Every 4 Minutes x 4 Rounds:
Row 250m
50ft Overhead Walking Lunges
6 x25ft Shuttle Sprints
Rest in remainder
Core Circuit. Plank 1 Min forward, 30 Seconds each Side, 1 Min back
x3
2 Minute Row, Ski or Bike, then:
5 Scap Pullups, 5 Small Kips
5 Slow Squats, 5 Faster Squats
5 Slow Pushups, 5 Faster Pushups
Then 3 of each and 1 of each. Then go back up, 3 and 5 of each.
Using 30% of max reps from previous recent max effort sets, 10 min EMOM: Strict Pull-up and Dip Reps to be completed within each minute
15 Min AMRAP
Row, Ski 500m or Bike 1.2km
15 Hand Release Pushups
9 Back Squats (155/105#) from floor
30 Jumping Jacks
3 1-arm reach overhead while holding bottom of squat
5 Forward Lunge with OH Reach each side
10 Kneeling T-Spine Diagonals Each
10 Bird Dogs
10 4 Way Dead Bug
20 Min EMOM
Min 1: 30 Jump Rope, AMRAP KB Swings
Min 2: 12/9 Calorie Ski
Min 3: AMRAP Burpee Box Jump or Step Overs
Min 4: Rest
Count KB Swings, Calories and BBJO Only
12-20 Minutes Easy Row. Rowvember participants can use this time for WOrkout #3
