ASSIGN BOXES
Strength, Every 2min, 5rds
10s OH Hold
20s Front Rack Hold
30s Farmers Hold
*KB (2)
6rd EMOM
Min 1: 20 Sec Bike Cals
Min 2: 45s Plank
Min 3: 1 Clean Complex (Hip, Knee, Floor)
*add weight as desired
ASSIGN BOXES
Mini Sprint Course
Every 3 min, 5rds
40 Mountain Climbers 1 for 1
10 Banded KBS (eye level)
10 Back Squats (-2 every rd)
*add weight as desired
12 Min AMRAP
Every 2 minutes complete 15 burpees (-3 every rd)
Minutes 2, 4, 6, 8, 10
50 Jump Ropes
17 HRPU
10 Butterfly Sit Ups
LANES
For Time, Deck of Cards, 30 min cap
Hearts: DB (1) Squat Jumps
Diamond: Kip Swing
Spade: DB Strict Press (2)
Clubs: Strict Pull Ups
Ace = 15 reps
BOXES
Strength
EMOM
4 Sets of 10 Bentover Row
then 1 min rest
4×7 Clean Pulls
rest 1 min
4×5 DL’s
Add weight as desired
9 Min AMRAP + 3 min max reps
7 SDHP
14 Bar Over Burpees
rest 3 minutes
3 Min Max Reps
Muscle Snatch
LANES
30 Min Death By
3 Wall Balls (+3)
3 Strict Leg Raise (+3)
3 Dips (+3)
5 ABMAT Sit Ups (+5)
Assign Boxes
300 reps for time, following the pattern:
45 seconds of DB Man Maker (2)
15 second transition
60 seconds of Cal Row Bike
15 second transition
45 seconds of KBS
15 second transition
45 seconds of Hollow Rocks
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 – 2 times in a row, 4 ties through
Tuck Jumps
Toe Drag
Barbell Bicep Curls
Barbell Lunges
Burpees