AMRAP x 20 MINUTES
30/25 Calories Row | 30/25 Calorie Bike
25 Up-Downs
50 Kettlebell Swing (53/35)|(35/26)
75 Double Unders
FINISHER
UPPER BODY + POSTERIOR
3 SETS
10 DB Curls
10 DB Romanian DL
10 DB Floor Press
-Rest as Needed-
*Try to do all sets unbroken and rest only between sets.
**Bike is Rx+
EMOM x 10 MINUTES
3 Overhead Squats (moderate-heavy)
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
AMRAP x 12 MINUTES
15 Wall Balls 20/14
15 Plate Ground to Overhead
15 Hanging Knee Raises
PARTNER WORKOUT
Teams of 2…
AMRAP x 15 MINUTES
5 Pull-ups
10 Thrusters
15 Sit-ups
Rx: 45/35
Rx+: 75/55
*Partner 1 completes one full round while Partner 2 rests.
**Score both your and your partners rounds! Total rounds!
WORKOUT
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
FINISHER
3 SETS
10 Slow Pike-Ups on Rower
10 Push-ups (31X1)
-Rest as needed b/t sets-
12:00 RUNNING CLOCK
Build to Moderate-Heavy Set of 5
AMRAP x 10 MINUTES
2-4-6-8-10…etc
Power Snatch (95/65)|(65/45)
*After every set perform 20 double unders
FINISHER
3 SETS
20 L. Leg Hip Thrusts
20 R. Leg Hip Thrusts
1:00 Static Hold Glute Bridge
-Rest as needed b/t sets-
WORKOUT
EMOM x 16 MINUTES
MIN 1 — Max Cal Rower / Bike
MIN 2 — 12 DB Push Press (50/35)|(35/25) + 6 Up-Downs
MIN 3 — 12 DB Suitcase Lunges + 6 Up-Downs
MIN 4 — Rest
COOL DOWN
5:00 Foam Rolling Focused on Quads & IT Band
Build to a moderate load
Then:
3 reps every 2 minutes
For 10 minutes
3 ROUNDS FOR TIME
9 Front Squats (95/65) | (135/95)
12 Knees to 90* | T2B
15 Box Jumps (24/20)
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
WOD will be scaled to allow everyone to get to 10 minutes +
For Complete Rounds In Teams of 3:
AMRAP A: 15 minutes (Partner 2- 20 Wall Balls 20/14)
15 Double KB Deadlifts (53/35) | (72/53)
15 KB Swings American
15 Pull Ups | C2B Pull Ups
Rest 3 minutes
AMRAP B: 15 minutes (Partner 2- 20 Med Ball Situps 20/14)
5/5 DB Hang Clean/STO (50/35) | ( 70|50)
10 Goblet Squats with DB
10 HR Push ups | HSPU
*Partner 1 completes AMRAP.
*Partner 2 completes 20 Wall Balls/Situps.
*Partner 3 Rests.
* Once partner 2 completes assigned work partners switch. 1>2, 2>3, 3>1. Partner 3 picks up where partner 1 was resting.
AMRAP A and AMRAP B are interchangeable. Teams can start with either AMRAP then will flip flop.
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
