ASSIGN LANES
EMOM, 4rds
Min 1: 30s Max Pull Up
Min 2: 30s Max HRPU
Min 3: 30s Air Squats
18 Min AMRAP
30s Plank
25 Jump Ropes (add 25 each rd)
1 Clean + 2 S2O (add weight as desired)
ASSIGN LANES
Strength, Back Squats, 20 min cap
10-1
Rds 10-8, Rest 30 seconds
Rds 7-4, Rest 45 seconds
Rds 3-1, Rest 1 min
Add weight as desired
21-15-9, 10m cap
Kip Swings
BJO
ASSIGN BOX
30 Min AMRAP Sections
10 min AMRAP
15/10 Bike Cal or 20/15 Row Cal
20 Dead Bugs
15 ABMAT Sit Ups
10 minute AMRAP
10 Plate Hammer Curls
10 Plate Pullovers
7 Barbell Bent Over Row
10 minute AMRAP
10 OH Plate Extension
10 DB Arnold Press
10 Barbell Floor Press
ASSIGN BOX
Power, 3rds Each
Every 90 seconds
6 Ball Slam to Overhead Throw
6 Broad Jump into Max Vertical Jump
30 Banded Torso Rotation
Partner WOD, 15 min cap
1-12 (+1)
KBS (eye level)
Burpees
Partner Must hold KB
Each are doing 1 then 2 then 3
Switch Every Rd.
ASSIGN LANES
Strength
RDL, 5×6-8
Every 2 minutes
20 Min AMRAP (make your own workout)
5 Snatch or 10 Cleans
10 Dips or 15 Push-Ups
20 Wall Balls or 10 HSPU
ASSIGN BOX
10 Minute on the clock
Complete 2 Rounds of:
500 Meter Row or .6 Mile Bike
12 Front Squats
15 Slam Ball Over Shoulder
With Time remaining AMAP Barbell Movement of your choice
rest 2 min
15 Minute on the clock
Complete 2 rounds of
750 Meter Row or 1 Mile Bike
12 S2O
15 Slam Ball Over Shoulder
With Time remaining AMAP Barbell Movement of your choice
ASSIGN BOXES
Traditional Tabata
Renegade Row (Row left, Row Right, Push Up)
DB Hang Cluster (2)
Plate Burpee
Squat Jump Holding DB
Weight Crunch (Mod: V-ups)