30 Min Death By
15 Jump Ropes (+15 every min)
2 Barbell Row to DL (+2)
7 Med ball ABMAT Sit Ups (+7)
2 Floor Press (+2)
every time you fail through the 4 exercises
before restarting on a new minute, perform 20 burpees
Back Squats
7×3
3-5s negative, Fast up
Every 2 min
add weight as desired
AMRAP, 1 min on,: 1 min off, 8 rds
1 Bear crawl (Rig to plates and back = 1)
2 Front Rack Walking Lunges DB (Rig to plates and back = 1)
5 Double DB Snatch
EMOM, 4RDS
30 Sec Strict Pull Ups
30 Sec Strict Leg Raise
6 Ball Slams and Over throws
10RFT, 18 min cap
7 BJO
30s Plank
3 Clean and Press
30 Min, Parter workout
Opposite Routes
1000/800m Row
5 rounds of:
9 KBS
12 HRPU
10 KB Goblet Squat
50/40 Cal Bike
Must complete section before both partners move on
Mini Sprint Course
5 rounds, every 3 minutes
20 SSJ (1 for 1)
15 Banded Pulldown Crunch
5 DL (-1 every rd)
5RFT, 15m cap
10 Wall Balls
12 Kip Swings
Burpee Broad Jumps (rig to plates and back = 1)
ASSIGN BOXES
4 Min on the clock to complete:
50 Jump Ropes (singles and doubles both 50)
15 SDHP
15 DB Cleans
15 Narrow Squats. (DBs at side)
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
*Increase the rounds to 5 minutes if you are not finishing under 4 minutes (on an individual level)
ASSIGN BOXES
Tabata – 4 times in a row, 2 times through
Squat to Toss with Med Ball
Quick Feet in Place
Air Squat
Rower/Bike
Plate G2O