ASSIGN BOXES
30 Min AMRAP
75 Jump Ropes
12 Roman Sit Ups (plate)
15 KBS – Eye Level
2 Clean and Press (add weight or add +2 reps each rd)
ASSING LANES/RACKS
Mini Sprint Course
5rds, Every 3:30
5 Slam Balls into Box Jumps (high)
4 Burpee Broad Jumps
10 Back Squats (-2 each rd)(add weight as desired)
12 Min AMRAP
12 Ring Dips
7 Kip Swings
10 SSJ (+10 each rd)
ASSIGN BOXES
Skill: Snatch
*Focus on active shoulders in the catch
*Focus on catching in a semi or full squat (NO CATCHING WITH HIPS FORWARD)
7×1 complex of: Hip – Knee – Floor
Every 90 seconds
(add weight as desired)
20 Min Partner, 6rds Each For Time
You go – I go
You go 2x, I go 2x
You go 3x, I go 3x
continue to 4, 5, and 6
7/5 Cal Bike or Rower (DO NOT SHARE)
5 Bar Over Burpees
2 SDHP
ASSIGN LANES, Stagger People
Strength: 3 Banded Clean Pulls
6 rds, every 2 minutes
For Time, 18 Min Cap
Goal: Accumulate 5 minutes of Farmers Hold
15 ABMAT SIt Ups
3 DL
15 Wall Balls
One Attempt at Farmers Hold
ASSIGN LANES
Bodybuilding
Slow and Controlled
3rds, EMOM
Min 1: 40s DB Bentover Row
Min 2: 40s DB Chest Press
Min 3: 40s DB Narrow Squat
Chipper, 21 Min
every minute move to a different exercise
May go out of order
60 Pull-Ups
70/50 Bike Cal or 90/65 Cal Row
70 HRPU
70 Box Jumps
Skill: Lunges
*Front Knee over front ankle
*Do not lean forward while lunging
ASSIGN BOXES
Fight Gone Bad Style
Min 1: Max Air Squats
Min 2: Max KB Hollow Hold Scissor Kicks
Min 3: Max Lunges (Holding KB) or SSJ (holding KB)
Min 4: Max KB S2O (alt every 5)
Min 5: Max Jump Ropes
1 min rest
3 more round
(4 rds total)
ASSIGN BOXES
Tabata: Perform each exercise once and then move to the next exercise. (NOT 8 in a row)
Farmers Hold with Shrug
Box Jump Over (or step over)
KBS
Goblet Squat
Bike/Rower Sprint