Strength
Every 3 minutes for 5 rounds
5 Strict Presses + 3 Front Squats (+3 every round of FS)
Partner, “You go, I go”
Alternating Rounds
8 Rds, 4 each, 21 min cap
12 BJO
12 HRPU
12 KBS
*Scale for each rd to take 1-2 minutes
Optional – hold barbell while partner is working
Power, 4rds, EMOM
Min 1: 15 Banded KBS
Min 2: 6 Broad Jumps
Strength, 5rds, Every 2 min
5 Deadlifts
10 Alt Row with DB
*optional to add weight the DL each rd
For Time, 12m Cap, Mini Chipper
40 Irish Get Ups (use Kb)
60 Single Arm DB Cleans (1 for 1)
150 Jump Ropes*
*Optional: Every mess up, 5 burpees on the spot
Power, 3rds, EMOM
Min 1: 30sec Hollow Rocks
Min 2: 10 Plyo Push-Ups
Min 3: 5 Slamball cluster to max toss (catch ball)
Bodybuilding, 4 sets, Every 3:30
7 Each of DB Front Raises, Side Raises, Rear raises
7 Split Squat
3RFT, 12 min cap
80/56 Total Cals on Bike
15 DB Bench Press (general idea: 50s/30s)
Break up however you want, but you must always do at least 1 cal a round
Example: Rd 1: 20 cal, rd2: 30 cal, rd 3: 30cal (or however you want to break it up)
40 Min Cap, For Time
A) 15/12 Cal Row
B) 8 Cleans or Snatches (aim to do at least 5+ unbroken)
C) 24 SSJ (1 for 1)
D) 8 S2O
A+B = 5rds
B+C = 5rds
C+D = 5rds
D +A = 5rds
2 min rest after each section
Strength “Hold on”
10 second Plank
5 second transition
10 Sec Farmers Hold
5 Sec transitions
10 Sec Mid Squat
5 sec transition
(add 10 sec each rd)
7RFT, 26 min cap
10 DB Step up and overs (1 for 1) heavy (around 50s/30s)
10 Burpees
12 ABMAT Sit Ups
TBA