4rds, EMOM
Min 1: 15/10 Bike Sprint
Min 2: 5 Ball Slams into Vertical Jumps
Min 3: Rest 1 min
Min 4: 5 Back Squats (add weight as desired)
15 Min Workout
2 Min AMRAP
10 Burpees
10 Kip Swings
then into 1 min of AMAP Wall Balls
then 1 min rest
Strength: 6×5 DL
Every 2 min
option 1: Banded, Add weight as needed (if this option, do 3 reps, not 5)
option 2: Tempo
21 Min Deck of Cards
Hearts: KBS
Diamonds: KB Goblet Squats
Clubs: Bentover Row (bar)
Spades: Floor Press (bar)
5rds then AMAP cards
20 Jump Ropes after 5 cards
40 jump ropes after 4 cards
60 after 3
80 after 2
100 after 1
then just do AMAP cards without jump ropes
Holds, 3rds
Min 1: Plank
Min 2: Wall Sit
Min 3: Hollow Hold
Partner, 7rds, Switch @1:30, 24m cap
35/25 Rows (MF 30)
20 Box Jump Overs
20 DB Push Presses
35 Min AMRAP
1 Lap Run
20 ABMAT Sit-ups
15 HRPU
1 Clean Complex (semi-squat clean, squat clean, hang squat clean, front squat)
(add weight per round as desired)
5rds
Min 1: 20 Banded Straight Arm Pulldown
Min 2: 20 1-Arm Alt KBS (eye level)
Min 3: 5 S2O (add weight as desired)
For Time Ladder, 14 min cap
20-2 SSJ (1 for 1) (-2 every rd)
1 Man Maker (FB 2)
4 minutes on the clock to complete:
21 Cal Row
15 Torpedo Snatches (1 for 1)
9 Irish Get Ups (torpedo)
*if you don’t complete the round in under 4 minutes then the next rd should be 15, 9, 6
3 rounds total
4-minute rest (to clean off bike/row)
4 minutes on the clock to complete:
18 Cal Bike
15 Torpedo Thrusters
9 Squat Thrusts
*if you dont complete the round in under 4 minutes then the next rd should be 15, 9, 6
3 rounds of total