ASSIGN BOXES
30 RFT, 30 minute cap
7 Abmat Sit-ups
5 KBS – Eye Level
3 Front Squats
ASSIGN LANES
Power 4 rds Emom
6 vertical jump to broad jump
6 ball slams
8 plyo push ups (slow negatives)
5RFT, 17min cap
2mins work:1min rest
10 Kip Swings
10 Dips
Walking Lunges 50s/35s <—->
ASSIGN BOXES
Ever 2 min, DL
5 x 6-8 reps
For time, 20 min cap
a+b then
a+c then
a+d
a+b+c
a+b+d
a+c+d
a+b+c+d
A) 10 Burpees
B) 5 DL
C) 12 Weighted BJs/Step Overs (DBS)
D) 10 DB Hang clean and Press
ASSIGN LANES
Barbell Squat Jumps
4 x 6-8 , Every 2 min
Less than parallel, explode through the top
DB Chest Press
4x 6-8, every 2 min
For Time, 21-15-9, 14 min cap
Pistols
HSPU
ASSIGN BOXES
25 Min AMRAP
12 Hollow Rocks
25 Cal Row/Bike
20 DB Snatch
ASSIGN BOXES
Skill: KBS – the difference between a straight arm swing and a snatch style swing
Skill: KB Straight leg DL – target the hamstrings, SLOW AND CONTROLLED
4 Min on the clock to complete:
50 Jump Ropes (singles and doubles both 50)
15 KBS
15 Air Squats
15 KB Straight Leg DL (slight bend in the knee)
Rest with the remaining time
Rd 2: Add 5 reps to any exercise
Rd 3: Add 10 reps to any exercise (keep the 5 reps from last rd too)
Rd 4: Add 15 reps to any exercise (keep the 5 and 10)
Rd 5: Do the original rep scheme from RD 1
*Up the rounds to 5 minutes if you are not finishing under 4 minutes (on an individual level)
ASSIGN BOXES
Tabata – move from one exercise to the next
Torpedo Front Raise Hold
Hollow Hold Scissor Kicks Holding torpedo
Push-Ups
Slam Ball Squat to toss
Burpees