2 Sets
6:00 AMRAP
25 Single Unders (OR Double Unders)
15 DB Push Press
– Rest 2:00 –
6:00 AMRAP
10 Calorie Ski
10 KB Swings
– Rest 2:00 –
Build to a heavy single
15:00 AMRAP
75 Double Unders
10 Push Jerks (95/65)
10 T2B
TARGET SCORE:
Target rounds: 6+
30:00 AMRAP
Teams of 2 (You go, I go)
15 Pull-Ups
20 Alternating DB Snatches (50/35)
30 Wallballs (20/14)
*400m partner run after each round
10:00 EMOM
Minute 1: DB Bench Press
Minute 2: DB Bent Over Row
-Into-
10:00 EMOM
Minute 1: Hang DB Clean & Jerks
Minute 2: Calorie Ski Erg
-Into-
10:00 EMOM
Minute 1: Calorie Row
Minute 2: Hand Release Push Up
10-20-30
T2B
Hang Power Cleans (115/75)
Bar Facing Burpees
RX+ (135/95)
TARGET SCORE:
Target time: Sub 12:00
Time cap: 16:00
3+2 @ 6/10 RPE
3+2 @ 6.5/10 RPE
3+1 @ 7/10 RPE
3+1 @ 7.5/10 RPE
2+1 @ 8/10 RPE
30:00 AMRAP
400m Run
20 Jumping Air Squats
20 DB Surrenders
20:00 AMRAP
20/16 Calorie Bike
50′ DB Walking Lunge (Farmer Carry) (50s/35s)
10 Box Jumps (24/20)
20/16 Calorie Bike
50′ DB Front Rack Walking Lunge
10 Box Jumps
TARGET SCORE:
Target Rounds: 2.5+
ACCESSORY
3 ROUNDS
10 Banded Hamstring Curls
10 Goblet Squats
10 RDL’s (Each Side)
– Rest 1-2 minutes between sets –
30:00 AMRAP
3-6-9-12-15-18….
DB Thrusters
V-Ups
Calorie Row
*35 Single Unders after each set
Build to a heavy 3 rep thruster
3 Sets
30 GHD (OR 45 AbMat Situps)
20 Pull-Ups
10 Thrusters (95/65)
Rest 1:1
TARGET SCORE:
Target time: Sub 3:00
Time cap: 4:00
During this time we have converted all of our classes online.
For information on our online program, please fill out an info request form
and one of our team members will contact you!
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