30 Min AMRAP
USE a 20″ Black box when setting up for pull ups
Rowling 100m +/-
Run 1 Lap
Pull ups _____x2
Push ups _______x4
Air Squats ________x6
6 Sets, every 3 min
3-5 Back Squats
16-20 Alt Bicep Curls
15 Banded Tricep Press Downs
12 min Cap
10-1 BJO
4 Double DB Snatch
Holds, 10 min ladder
15 sec each (+15 sec each rd)
Plank
Hollow Hold
Wall Sits
Focus on squeezing muscle to make as difficult as possible
20 min AMRAP
Walking Lunge (there back x2)
10 DB Floor Press
10 DB Bent over row
Power, 4rds, EMOM
24 Banded Torso Rotation (12 each side)
15 Banded Pull Down Crunch
5 Max Vertical jump to Broad Jump
*Four Straight rds/sets of one, then move on
3:3:2:2:1:1 Min Blocks
9 Wall Balls
9 Kip Swings
W/Time remaining Max Front Squats
Goal is 70
Strength, 5 rds, Every 2 min
3 DL Singles
6-8 DB Seated Arnold Press
3RFT, 20 min cap
150 jump ropes
15 Hang Cleans
25 Burpees
4 minutes on the clock to complete:
21 Cal Row
15 Torpedo Snatches (1 for 1)
9 Irish Get Ups (torpedo)
*if you don’t complete the round in under 4 minutes then the next rd should be 15, 9, 6
3 rounds total
4-minute rest (to clean off bike/row)
4 minutes on the clock to complete:
18 Cal Bike
15 Torpedo Thrusters
9 Squat Thrusts
*if you dont complete the round in under 4 minutes then the next rd should be 15, 9, 6
3 rounds of total
Tabata – 3 times in a row, 3 times through
Torpedo G2O
V-Ups
Ring/TRX Row
Push Ups