2:00 EZ Warm-up on the Bike…
Into…
2-3 ROUNDS
5 KB Deadlifts
7 Jumping Air Squats
9 Jumping Jacks
:30 Plank Hold
AMRAP x 6 MINUTES
6 Cal. Bike
6 KB SDHP
6 Sit-Ups
-Rest 3:00-
AMRAP x 6 MINUTES
6 Cal. Bike
6 Russian KB Swing
6 Sit-Ups
Graduated Warm-up (R1 → R2 → R3)
3 ROUNDS (10:00 CAP)
8 Cal Row 65% → 75% → 85%
8 Ring Rows → Scap Pull-ups → Pull-ups
8 Push-ups → HR Push-ups → Burpees
8 Slam Ball Deadlift → Slam Ball G2OH → Slam Balls
8 Alt. Lunges → Alt. Cossack Squats → Air Squat
:30 Samson Stretch → Bootstrappers → Groiners
EMOM x 24 MINUTES
MIN 1 – Row for Cals
MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15)
MIN 3 – Hollow, Superman, or Plank Hold
MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 – Slam Ball (30/20)|(20/10)
MIN 6 – Walking Rest**
*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.
**During the walking rest…walk, breath, and recover.
FOR RECOVERY
2:00 L-Side Lat Distraction
2:00 R-Side Lat Distraction
2:00 Child’s Pose
2:00 Down Dog Pose
AMRAP x 8 MINUTES
5 Inchworms
7 Single KB Sumo Deadlifts
7 Ring Rows
7 Plate G2OH
15 Plate Hops
ON A 8:00 RUNNING CLOCK…
Practice Footwork on Rope Climb*
*Practice either in full climbs or seated on box
IN TEAMS OF 4…
1. AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP)
*Everytime you break 3 Burpees
-Rest 1:00-
2. AMRAP x 4 MINUTES
Rope Climbs or Strict Pull-Up
*Everytime you break 2 Burpees
-Rest 1:00-
3. AMRAP x 4 MINUTES
Double Unders
*Everytime you break (or miss!) 1 Burpee
-Rest 1:00-
4. AMRAP x 4 MINUTES
Cal Bike
*Each Partner starts on different stations and rotate during the rest.
PARTNER WARM-UP (TEAMS OF 2)
200m Partner Slam Ball Run (partners can switch carrying the slam ball any way)
1 ROUND EACH*
P1: 10 Burpees w/Jump over the Slam Ball
P2: Alt. Bodyweight Reverse Lunges
*P1 is the pacer. When they finish their 10 burpees, they’ll high five their partner and switch!
ON A 5 MINUTE RUNNING CLOCK …
Double-Under Practice
AMRAP x 12 MINUTES
10 Slam Balls
20 Slam Ball Alt. Reverse Lunges
30 Double-Unders
Foam Roll During Intro!
2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats
Into…
2 ROUNDS
5 Heels Elevated Squats (3311)
5 Toes Elevated Squats (3311)
5 Kip Swings
10 Hanging Knees to Elbows
8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 10-Rep Back Squat*
*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.
3 ROUNDS FOR TIME
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar
-9:00 Hard Cap-
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad
