ASSIGN LANES
For Time, 30 Min Cap
150 Air Squats
125 ABMAT Sit Ups
100 Mountain Climbers (1 for 1)
75 Push-Ups
50 Pull-Ups
40 Wall Balls
30 Burpees
20 HRPU
10 Kip Swings
Assign Boxes
Mini Sprint Course
Every 3 minutes, 5ds
50 Jump Ropes
10 BJO
5 Squat Cleans (-1 every rd)
3RFT, 15 Min Cap
7 S2O
10 Hang Clean
17 Front Squats (or Back) No Rack
Assign Boces
Holds and Power
Every 90sec switch
3rds
1) 30-45s Hollow Hold, 6 Ball Slams
2) 30-45s Front Support, 8 Double Pump Plyo Push Ups
(9 minutes)
Partner AMRAP, 20 Min Cap
2 mins : 2mins, 1 at a time
5 Hang Snatch
10 Bar Over Burpees
10/7 Cal Row
ASSIGN LANES
Ladder, 10 min cap
10-1 Arnold DB Press (SLOW and CONTROLLED)
10-1 Pull Ups
Rest until 10 minutes are up
For Time Ladder, 10 min cap
10-1 DL
20-2 Lunges (1 for 1)
Rest until 20-minute mark
For Time Ladder, 10 min cap
10-1 Bench Press
10-2 Bentover Row
Assign Boxes
Skill: Med Ball Clean
30-minute clock
Task 1:
2021 Meter Row or 2.21 Mile Bike (not a sprint)
Task 2:
3 Rounds of:
20 Med Ball Cleans
21 Hops Over Med Ball Laterally
Task 3:
5 Rounds of:
20 Sec Max Effort Bike or Rower (SPRINT)
21 Thrusters
You can do the tasks in any order.
ASSIGN BOXES
Mini Chippers, 25-minute cap
10 DB Burpee Box Step Overs
10 DB Snatches (holding 2)
1 Min Plank
20 DB Burpee Box Step Overs (2)
20 DB Snatches (holding 2)
1 Min Plank
Once completed, move into the next chipper
50 DB Bentover Rows (2)
40 DB Deadlifts
30 DB S2O (2)
20 Hollow Rocks
2 Min Accumulated Plank
ASSIGN BOXES
Tabata – every exercise 2x in a row then move to the next exercise
4 times through
Torpedo KBS
Leg Raise Over Torpedo
Tuck Jumps
Torpedo Bicep Curl
SSJ