AMRAP x 8 MINUTES
10 Scap Pull-Ups
10 Scap Push-Ups
10/8 Cal Row (EZ)
10 Hollow to Arch Rolls*
*Start in the Hollow Body position, and roll into Superman position
AMRAP x 30 MINUTES
1200/1000m Row
25 Pull-Ups
50 Box Jumps (24/20)
25 Pull-Ups
(Score is Rounds + Reps)
3 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Empty BB Kang Squats
Into…
3 ROUNDS
25ft Karaoke R
25ft Karaoke L
25ft Side Shuffle R
25ft Side Shuffle L
10 Jumping Squats
10 Wall Ball Push Press to Target
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat
(Score is Weight)
FOR TIME
150 Wall Balls (20/14)|(14/10)*
*Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back.
(Score is Time)
FOR RECOVERY
2:00 Light Row or Bike
4:00 Foam Roll Quads
2:00 Saddle Stretch
(No Measure)
2 ROUNDS
:30 Banded Plank
10 Banded Pass Through
10 Banded Pull Aparts
Into…
2 ROUNDS
1:00 Bike*
5 SA DB Deadlift (R)
5 SA DB Press (R)
5 Knee Push-Ups
5 SA DB Deadlift (L)
5 SA DB Press (L)
3 SETS FOR QUALITY
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
3-5 Negative Ring Dips*
*Jump to support, slow negative down.
(No Measure)
5 ROUNDS FOR TIME
15/12 Cal Bike
10 Strict Ring Dips or Box Dips
20 Alt. DB Hang Power Snatch (50/35)|(35/20)
(Score is Time)
3 ROUNDS
30 Single Unders
30 Mountain Climbers
10 Sumo Good Mornings
Following the warm-up, review the Double Unders and Sumo Deadlifts
EMOM x 12 MINUTES
MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy)
MIN 2 – :45 Double or Triple Under Practice
MIN 3 – Rest
(Score is Weight)
EMOM x 16 MINUTES
MIN 1 – 5 Sumo Deadlifts (275/185)|(185/135) + 50 Double Unders
MIN 2 – :45 Max Sit-Ups
MIN 3 – 15 Up-Downs + 5 Sumo Deadlifts
MIN 4 – :45 Hollow Hold
(Score is Reps)
LINE DRILLS (5:00 CAP)
Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call.
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
-Immediately into-
ON A 5:00 RUNNING CLOCK…
400m Run
AMRAP In Remaining Time…
10 Scap Push-Ups
5 Tempo Push-Ups (30X1)
10 Tempo Air Squats (30X1)
“PAZ”
ON 6:00 RUNNING CLOCK…
Complete 1000m Run*
Into…
AMRAP x 22 MINUTES
23 Air Squats
7 Burpees
14 Push-Ups
Into…
ON 6:00 RUNNING CLOCK…
Complete 1000m Run
*Rest remaining time before AMRAP. Workout originally programmed as just 1000m Buy-In / Cash-Out.
**Weight vest optional for the entire workout.
(Score is Rounds + Reps)
