Assign BOXES
Partials and Holds
4rds, every 75s
1) 30 Seconds Push-Ups, 30 Sec Plank
2) 30 Sec Air Squat, 30 Sec Wall Sit
3) 30 Sec Scapula Retracts (row or pull up), 30 Sec Farmers Hold
13 Min Ladder
1 Row to DL (+1 every rd)
1 Thruster (+ every rd)
10 ABMAT Sit Ups
Assign LANES
30 min Partner Battle
AMRAP
10 Kip Swings
10 KBS
10 HSPU
Transition
500/400 Meter Row or .75/.55 Bike (legs only bike)
Assign Box
Back Squat, 6x 5-7 reps
Every 90seconds
Add weight as desired
Chipper, 20m cap
200 Jump Ropes
75 BJO
75 Burpees
100 Plate G2O
Break up however
Every transition from exercises costs you 20 mountain climbers to be paid at the end of the workout.
ASSIGN LANES
EMOM,
Clean and Jerk, 12×1
Add weight as desired
18 Min MAX EFFORTS
7 Dips
7 Pull Ups
Max Effort Unbroken Wall Balls (11’/10′)
then back to the top
Assign Box
Snatch, 7×2
Every 90 Sec
1st rep pause at knee for 2 sec
2nd rep pause at hip for 2 sec
17 Min Cap
Buy In: 50/35 cal row or 35/25 cal bike
then
5rounds of:
15 KB DL
12 HRPU
16 SSJ (1 for 1)
Then
Cash out: same as buy in
ASSIGN BOXES
27 Min Clock
3 min AMRAP of:
5 Irish Get Ups (holding KB)
10 Floor Presses
1 min rest
4RFT, 7 min cap
10 Front Squats
10 Floor Presses
5 rd EMOM
Min 1: Max Reps of KBS
Min 2: Max Reps of Irish Get Ups
Min 3: Max Reps of KB SDHP
ASSIGN LANES
Tabata – every exercise 2x in a row then move to the next exercise
4 times through
Slam Ball
Holding Ball Reverse Lunge
Broad Jumps
Banded Tricep Extension
Torpedo Snatch