Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.
• 1 mile Run (9 laps)
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run (9 laps)
Power and Holds
4rds, every 90s
4 straight sets before moving on
15 Banded Knee Tucks + 30s Hollow Hold
20 Banded Torso Rotations + 30s plank
15 Banded Kneeling Crunch + 30s Farmers Hold
4RFT, 15 min cap
25 Jump Ropes (+25 each rd)
8 Snatches
Back Squat, 5×4, 7 sec negative
every 2:30
3RFT, 20 min cap
25 Kip Swings
2 Walkings lunges (there/back =1_
15 Push Presses
Pre-exhaust: 15 Bicep Curls, 15 Skull Crushers
Strength – 3-5 Clean Pulls (add weight as desired)
6 rds, Every 3 minutes
12 Min AMRAP
18/14 Bike or 24/19 Row Cals
5 Hang Cleans
10 Deadlifts
For Time, 30 min cap
Every 3 minutes switch to a different exercise
100 Burpees
100 Wall Balls
100 KBS
100 BJ
150 ABMAT Sit Ups
*Jump around in any order
*Listen to your body
4 Min AMRAP
10 Irish Get Ups (Holding 2 Kbs)
50 Jump Ropes
1 Min Rest
4 Min AMRAP
10 KB Thrusters
50 Jump Ropes
1 Min Rest
6 Min AMRAP
10 Irish Get Ups
10 KB Thrusters
50 Jump Ropes
1 Min Rest
6 Min For Time
30 KB DL (2)
30 KB Presses (2)
30 Leg Raises Over KB
30 V-Ups
Tabata – 4 Times in a row, 2 times through
Push Ups
Torpedo Front Raise
SSJ (mod: Lunges)
Torpedo SDHP
Rower/Bike