Back Squats, every 90 sec
7 x 2-3
18 Min AMRAP
10 Semi Squat Cleans
20 HRPU
20 SSJ
*after 5 rds, cut the reps in half
Power & Holds, 3rds, Every 2 min
6 Ball Slams + 40s OH Hold w/Slam Ball
6 Vertical to Broad Jumps + 40s KB Mid Squat Hold
10 Double KBS (eye level) + 40s KB Farmers Hold
3RFT, 5 min cap
12 Pull Ups
20 ABMAT Sit Ups
2 min rest
3RFT, 5 min cap
12 Kip Swings
20 Sit Ups w/med ball
Hearts – Bentover Row
Diamonds – Floor Press
Spades – Deadlifts
Clubs – Front Squats
30 min cap
share deck with a partner. Not Teams, Each person does their own cards
After completing 5 cards, performing 7 burpees
10 cards = 14 burpees
15 cards = 21 burpees
20 cards = 28
25 cards = 35
Strict Press, 3×5, Every 2 min
Push Press, 3×3, every 90 sec
Skill: Push Jerk, 3×1, EMOM
For Time, 15m cap
50/40 cal row or 40/32 cal bike
then 3 rounds of
15 wall balls
12 box jumps
9 Strict Presses
then Cals again
30 Min Workout
Part A: (keep account count)
2 min AMAP Lunges (both legs = 1 rep)
2 min AMAP Jump Ropes
2 min AMAP KBS
2 min AMAP Weighted DB Burpees
*1 min rest after each exercise
Add up the total reps from all 4 exercises
Part B: 18 min cap
____ Lunges
___ Jump Ropes
____KBS
____Weighted Burpees
_____ = the number of reps you completed in part A
***example: if you did 20 lunges in part A, then you do 20 lunges for time in part B
if you did 200 jump ropes in part A, then you do 200 JR for time in part B
3 min AMRAP
10 Abmat Sit-Ups
5 Laying Leg Raises
10 V-ups
4 min AMRAP
10 Air Squats
5 Squat Jumps
10 Med Ball Cleans
5 min AMRAP
10 Chest to Deck Push-Ups
5 Burpees
10 Ring Rows
Repeat 1 more time each
Tabata – 4 times in a row, 2 times through
Row/Bike
Hollow Rocks
Ring Support
Slam Balls
Torpedo Thruster