ASSIGN LANES/RACKS
Mini Sprint Course
5rds, Every 3 minutes
4 Broad Jumps to Reverse Bear Crawl
5 Ball Slams
10 Front Squats (-2 every rd)
12 Min AMRAP
5 Strict Pull Ups
5 Strict HSPU
AMAP Wall balls unbroken
ASSIGN BOXES
30 Min Death by EMOM
2 Cal Bike (Males Legless) (+2 every min)
5 Butterfly Sit Ups (Holding Wall ball) (+5 every rd)
2 Hang Snatches (+2 every rd)
Once you fail all 3, start back up at the top
ASSIGN BOXES
Strength
4 rds, Every 2 min
4-6 Bentover Row
4-6 Floor Press
10 RFT, 22m Cap
5 SDHP
7 HRPU
5 Burpee Box Jump Overs
ASSIGN LANES/RACKS
Strength, Every 2 min 30 seconds
5×5, Back Squats
First Set 5-3-5
2nd 4-3-4
3rd 3-3-3
4th 2-3-2
last 1-3-2
17 Min For Time
50 Walking Lunges
25 Kip Swings
7 KB Farmers Walk there and back
25 Kip Swings
50 KB Dead Squats
ASSIGN LANES
Power, EMOM
4×12 Banded Torso Rotation
rest 1 min
4x 30 seconds OH Plate Hold & Banded March
rest 1 min
4×4 Box Jumps
Groups of 2 or 3, start at different exercises
15 Min AMRAP (1 min on, 1 min off)
15/10 Cal Row/Bike
35 Jump Ropes
10 Dips
ASSIGN BOXES
Four 2-minute rounds of:
20 Hang Squat Cleans (each rd -2)
Max reps of: Burpees
Rest 2 minutes between rounds
Four 2-minute rounds of:
16 Thrusters (lighter than the other part) (-1 every rd)
Max reps of: ABMAT Sit-Ups
ASSIGN BOXES
Tabata: Perform each exercise once and then move to the next exercise. (NOT 8 in a row)
Slam Ball up and over shoulder
Broad Jumps
Torpedo Irish Get Up
Torpedo G2O
Jump Rope