ASSIGN BOXES
5rds (15 min)
Min 1: 5 Box Jumps (for height)
Min 2: 7 KB Squat Swing to eye level to overhead
Min 3: 3 Muscle Clean to Strict Press
Ladder, For Time, 14 Min Cap
10 Thrusters (-2 every rd) (add weight as desired)
4 Burpees (+4 every rd)
ASSIGN LANES
30 Min, For Time
40 Wall Balls
40 Kip Swings
150 Jump Ropes
50 DB Walking Lunge to the plates and back
150 Jump Ropes
40 Kip Swings
40 Wall Balls
ASSIGN BOXES
4rds, EMOM
Min 1: 12 Kneeling Good Morning to Pullover
Min 2: 30-50s hollow hold
Min 3: 6-8 DL to Row
Min 4: 1 Min rest
5RFT, 15m cap
45s Farmers Hold
10 Bar Over Burpee
7 Hang Cleans
ASSIGN BOXES
BOXES 1-4 GET THE BLACK RACK
BOXES 13-16 GET A WOOD RACK
BOXES 5-12 GET A PORTABLE RACK OR DO FRONT SQUATS
BOXES 17-20 GET A WOOD RACK
Back Squats
0:00 min mark: 10
1:00 mark: 8
2:30 mark: 6
4:30 mark: 4
7:00 mark: 2
(increase weight)
7 Rd EMOM
Min 1: 15/12 Bike Cal
Min 2: 5 Man Makers
Min 3: 30 – 45 sec Back Squat Hold (with the weight you used for the set of 2 from above)–Slight bend knees
ASSIGN BOXES
4RD, EMOM
Min 1: 6-8 Floor Press
Min 2: 7 Slam Balls
Min 3: 10 Dips (LANES 1-4, 13-20 CAN BE RING)
(LANES 5-12 USE A BOX FOR BOX DIPS)
18 Min AMRAP
15 HRPU
20 BJO
500/400m Row
ASSIGN LANES
Skill: DB Clean
*1 Head of the DB hits the ground
*Flatback
*Quick Elbows
4 Min on the clock:
20 Pull-Ups or 25 Rows
20 AMBAT Sits Ups
15 DB Cleans (2)
15 V-Ups
with time left AMAP DB Front Squats
1 Min rest
Repeat 3 more times
ASSIGN BOXES
Tabata: Perform each exercise once and then move to the next exercise. (NOT 8 in a row like in weeks past)
Farmers Hold
Broad Jumps
Torpedo Swing
Slam Ball Over Shoulder (light and fast)
Bike/Rower
Need:
2 Heavy DB’s
Bike
Torpedo
Slam Ball