ASSIGN BOXES
Mini Sprint Course
5rds, Every 4 min
50 Jump Ropes
15 HRPU
5 Hang Squat Clean (-1 every rd)
*add weight as desired
11 Min AMRAP
2 min on, 1 min off for 4 cycles
5 DL (use the weight from the hang squat clean)
10 BJO
ASSIGN LANES
Every 3 minutes for 10 rds complete
8 DB S2O (2)
8 Kip Swings
Walking lunges to plates and back
30 Second Plank
rest with the remaining
ASSIGN BOXES
Strength
5 Rds, Every 2:30
4-6 Bentover Row
4-6 Floor Presses
17 Min Ladder
1 SDHP (+1 every rd)
2 KBS (eye level (+2 every rd)
5 ABMAT Sit Up (+5 every rd)
ASSIGN LANES (then assign a Rack)
Power, 3 Rds, EMOM
Min 1: 6 Slam Ball to Vertical Jump
Min 2: 7 Max Height Wall Balls (catch every time)
Min 3: 20/14 Bike, 25/20 Row
Min 4: rest
7RFT (15 min cap) (then assign a Rack)
3, 6, or 9 Back Squats
5 DB Snatch (2)
ASSIGN BOXES
5RFT, 30m cap
7-7-7 Rear, Side, and Front Raises (all 3)
10 Bicep Curls
10 OH tricep extensions or lying extensions
10 Burpees (+10 burpees every rd)
ASSIGN BOXES
4 Min AMRAP
10 Irish Get Ups (Holding 2 Kbs)
50 Jump Ropes
1 Min Rest
4 Min AMRAP
10 Double KBS (to eye level)
50 Jump Ropes
1 Min Rest
6 Min AMRAP
10 Irish Get Ups
10 Double KBS
50 Jump Ropes
1 Min Rest
6 Min For Time
30 KB DL (2)
30 KB Presses (2)
30 Leg Raises Over KB
30 V-Ups
ASSIGN BOXES
Tabata: Perform each exercise once and then move to the next exercise. (NOT 8 in a row)
Parallel Squat Hold
Bicep Curl
Box Jump
HRPU
Rower/Bike