ASSIGN BOXES
Mini Sprint Course
Every 3 minutes, 5rds
50 Jump Ropes
10 BJO
5 Squat Cleans (-1 every rd)
Add weight as desired
3RFT, 15 min cap
7 S2O
10 Hang Cleans
17 Front or Back Squats (from ground)
ASSIGN BOXES
Body Building
Every 2 minutes, 5rds
7-7-7 Rear, Side, Front Raise
6-8 Standing Pullover to Press (prayer)
or heavier and use bench (laying down)
20 MIN AMRAP
25/18 Cal Row or 18/13 Cal Bike
5 Man Makers
LANES
30 Min AMRAP
1rd then 2rds then 3rds, etc
7 Kip Swings
7 HSPU
Walking Lunges (there back) DBs
-25 Burpees (to complete the section)
Does not get added to the ascending rds
BOXES
Power, 3 Sets Each, Every 75 seconds
30 Banded Torso Swings
7 Slam Balls
6 Atomic Sit up to Vertical Jump
w/plate – Jump with plate on chest
3 straight sets before moving stations
Skill Snatch
10RFT, 15m cap
7 Box Jumps
5 KB Dead Stop KBS (eye level)
3 Hang Semi Squat Snatches
LANES
For Time, 30 min cap
75 Wall Balls
9 Farmers Walk (there/back =1)
50 HRPU
6 Farmers Walk
25 Pull Ups
3 Farmers Walk
AMAP ABMAT Sit Ups (max 150)
BOXES
Skill: DB Cleans
*catch in semi-squat
Fast and high elbows
*Flat back
300 reps for time, following the pattern:
45 seconds of DB Cleans (2)
15-second transition
60 seconds of Cal Row Bike
15-second transition
45 seconds of DB Front Squat
15-second transition
45 seconds of Burpee over DB
1-minute rest
repeat until 300 reps are complete
30 min cap
Keep a running total of reps and continue working until 300 reps are completed.
ASSIGN BOXES
Tabata – every exercise 2x in a row then move to the next exercise
4 times through
Side Lunges
2-KB S2O
Box Jump
2-KB DL
Hollow Hold Scissor Kicks Holding 1-KB