Body Building
4rds, Every 3 min
5 Bentover Row*
5 Floor Press*
12 Chest Fly**
12 Reverse Back Fly **
*Add weight as desired
**use bench or box for support
3 Mini Workouts (18 min)
For Time, 3 min cap
35/25 Bike or 45/32 Row
For Time, 6 min cap
35/25 Bike or 45/32 Row
35 HRPU
For Time, 9 min cap
35/25 Bike or 45/32 Row
35 HRPU
45 KBS
Mini Sprint Course, 5rd, Every 3 minutes
20 SSJ
10 Burpees
5 Squat Cleans (-1 every rd)
10RFT, 15 min cap
9 DB Hang Cleans
6 Bar Over Burpees
3 Front Squats
30 Minutes
Restart Every 3 minutes (10 attempts)
Goal 100 Wall Balls
5 Strict Pull Ups
7 Strict DB Press
12 ABMAT Sit Ups
With time left, AMAP Wall Balls
Strength and Holds, 5rds, every 2:30
10 Sec KB (2) Overhead Hold
(KB’s have a correct location that is labeled. Please put them back in the correct location)
20 sec Front Rack
30 Sec Farmers Hold
5 DL (-1 every rd)*
*Add weight as desired
For Time Ladder, 15 minutes
10 Run (Rig to plates and back = 1) (-1 rep every rd)
8 Kip Swings
Body Building, 4rds, Every 3 minutes
4-6 Strict Press
10 Shrugs
15 Banded Tricep Extension
15 Banded Curls
7RFT, 18 min cap
5 Back squats
10 BJO
10 DB (2) G2O
Part 1: 3RFT, 12min cap
20/16 Bike Cal
21 Strict Push-Ups
12 Strict Toes to Bar
3 min rest
Part 2: Max Reps
Use a light weight
1 minute of Hang squat cleans
1 minute of Ring Rows
2 minutes of Hang squat cleans
2 minutes of Ring Rows
3 minutes of Hang squat cleans
3 minutes of Ring Rows
Tabata – 8 times in a row, 1 times through
Slam Ball
Squat Hold Holding Slam Ball
Burpees
Hollow Hold Holding Slam Ball
Row/Bike