8 minute AMRAP:
200 meter run
10 pvc pass thrus
10 air squats
5 push ups
10 pvc figure 8’s
10 reverse lunges
35 minute AMRAP:
Buy In:
1 mile run
AMRAP:
25 push press
20 alt. single leg v-ups
15/12 calorie row or bike
10 pull ups
5 renegade row with no push up (R+L arm = 1 rep)
100 meter KB farmer carry*
1-2 ROUNDS
30 Mtn Climbers
20 Shoulder Taps
10 Scap Pull-Ups
10/10 DB Bent Over Row
into…
2 ROUNDS
5 Up-Downs
10 Alt. DB Slides
5/5 SA Ring Row
5 Scap Retracts
5 Kip Swings
10 Strict Pull-Ups
100m DB Farmer Carry (50/35)
20 Up-Downs
20 Pull-Ups
10 No Push-Up DB Renegade Rows*
30 Ring Rows
*1 Rep = Row (R) + Row (L).
(Score is Time)
10 Banded Strict Pull-Ups
100m DB Farmer Carry (35/20)
15 Up-Downs
15 Jumping Pull-Ups
10 No Push-Up Renegade Rows*
20 Ring Rows
*1 Rep = Row (R) + Row (L).
(Score is Time)
10/10 DB Side Bends
20 Tuck-Ups
40 Alt. Single DB Hollow Body Flutter Kicks
-Rest As Needed b/t Sets-
(No Measure)
1-2 ROUNDS
30 Mtn Climbers
20 Shoulder Taps
10 Scap Pull-Ups
10/10 DB Bent Over Row
into…
2 ROUNDS
5 Up-Downs
10 Alt. DB Slides
5/5 SA Ring Row
5 Scap Retracts
5 Kip Swings
10 Strict Pull-Ups
100m DB Farmer Carry (50/35)
20 Up-Downs
20 Pull-Ups
10 No Push-Up DB Renegade Rows*
30 Ring Rows
*1 Rep = Row (R) + Row (L).
(Score is Time)
KG DB: (22.5/15)
10 Banded Strict Pull-Ups
100m DB Farmer Carry (35/20)
15 Up-Downs
15 Jumping Pull-Ups
10 No Push-Up Renegade Rows*
20 Ring Rows
*1 Rep = Row (R) + Row (L).
(Score is Time)
KG DB: (15/10)
10/10 DB Side Bends
20 Tuck-Ups
40 Alt. Single DB Hollow Body Flutter Kicks
-Rest As Needed b/t Sets-
(No Measure)
AMRAP x 5 MINUTES
100m Run/150m Row
10 Alt. Box Step-Overs
100m Run/150m Row
5 Box Jumps w/ Step-Down
Into…
1 ROUND
10 Alt. Plate Around the Worlds
10 Plate Presses
10 Plate Front Raises
10 Scap Push-Ups
10 Burpees
*Start Light and build to Moderate-Heavy.
(Score is Weight)
-Short Rest Into-
*Athlete will complete as many unbroken reps as possible to get a score. If the bar is reduced or stopped for more than :03 at the top or bottom of the lift the set is over. All athletes MUST use a spotter.
(Score is Reps)
AMRAP x 16 MINUTES*
400m Run/500m Row
Max Box Jumps (24/20)
200m Run/300m Row
Max Alt. Box Step-Overs
*P1 will complete a 400m Run/500m Row while P2 completes Max Box Jumps. Once P1 is back partners will switch. Once P2 returns P1 will complete a 200m Run/300m Row while P2 completes Max Step-Overs. Once P1 returns, switch. Continue in this order until time expires.
(Score is Total Reps of Box Jumps and Step-Overs)
1:00/1:00 Couch Stretch
10/10 Single Leg Glute Bridge-Ups
1:00/1:00 Half Pigeon or Figure 4 Stretch
-Rest as Needed b/t Sets-
(No Measure)
AMRAP x 5 MINUTES
100m Run
10 Alt. Box Step-Overs
100m Run
5 Box Jumps w/ Step-Down
Into…
1 ROUND
10 Alt. Plate Around the Worlds
10 Plate Presses
10 Plate Front Raises
10 Scap Push-Ups
10 Burpees
*Start Light and build to Moderate-Heavy.
(Score is Weight)
-Short Rest Into-
*Athlete will complete as many unbroken reps as possible to get a score. If the bar is reduced or stopped for more than :03 at the top or bottom of the lift the set is over. All athletes MUST use a spotter.
(Score is Reps)
400m Run
20 Box Jumps (24/20)
200m Run
20 Alt. Box Step-Overs
(Score is Rounds + Reps)
400m Run
15 Box Jumps (20)
200m Run
10 Alt. Box Step-Overs
(Score is Rounds + Reps)
AMRAP x 16 MINUTES*
400m Run
Max Box Jumps (24/20)
200m Run
Max Alt. Box Step-Overs
*P1 will complete a 400m Run while P2 completes Max Box Jumps. Once P1 is back partners will switch. Once P2 returns P1 will complete a 200m Run while P2 completes Max Step-Overs. Once P1 returns, switch. Continue in this order until time expires.
(Score is Total Reps of Box Jumps and Step-Overs)
1:00/1:00 Couch Stretch
10/10 Single Leg Glute Bridge-Ups
1:00/1:00 Half Pigeon or Figure 4 Stretch
-Rest as Needed b/t Sets-
(No Measure)
2 ROUNDS
10 Scap Push-Ups
5 Yoga Push-Ups
5 Hand Release Push-Ups
:20 Pike Hold
Into…
2 ROUNDS
5 Snatch Grip RDL
5 Snatch Grip Deadlift
5 Hang Muscle Snatch
5 BTN Snatch Grip Push Press
1 Power Snatch
+
1 Hang Power Snatch
*Start Light and build to Moderate+.
(Score is Weight)
2-3-4-3-2
Power Snatch*
5-10-15-10-5
DB Push Press (50/35)
-Rest 2:00 b/t Sets-
*BB Weight Options:
(135/95)
(155/105)
(165/115)
(185/135)
(Score is Total Time)**
**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.
2-3-4-3-2
Power Snatch*
5-10-15-10-5
DB Push Press (35/20)
-Rest 2:00 b/t Sets-
*BB Weight Options:
(95/65)
(115/75)
(135/95)
(155/105)
(Score is Total Time)**
**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.
1:00 Barbell Tricep Smash*
1:00 Foam Roll
-Rest as Needed b/t Sets-
*Place empty bar on rack at chest level. Place arms on top and smash triceps; slowly extending and flexing at the elbow. You can use the other hand to push on the bicep, creating more pressure on the tricep against the barbell.
(No Measure)
2 ROUNDS
10 Wrist Rocks (Fingers Pointed Forward)
10 Wrist Rocks (Fingers Pointed Backward)
10 Scap Push-Ups
5 Yoga Push-Ups
5 Hand Release Push-Ups
:20 Handstand or Pike Hold
Into…
2 ROUNDS
5 Snatch Grip RDL
5 Snatch Grip Deadlift
5 Hang Muscle Snatch
5 BTN Snatch Grip Push Press
1 Power Snatch
+
1 Hang Power Snatch
*Start Light and build to Moderate+.
(Score is Weight)
2-3-4-3-2
Power Snatch*
5-10-15-10-5
Handstand Push-Ups
-Rest 2:00 b/t Sets-
*BB Weight Options:
(135/95)
(155/105)
(165/115)
(185/135)
(Score is Total Time)**
**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.
2-3-4-3-2
Power Snatch*
5-10-15-10-5
DB Push Press (Athlete Choice, Moderate)
-Rest 2:00 b/t Sets-
*BB Weight Options:
(95/65)
(115/75)
(135/95)
(155/105)
(Score is Total Time)**
**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.
1:00 Barbell Tricep Smash*
1:00 Foam Roll
-Rest as Needed b/t Sets-
*Place empty bar on rack at chest level. Place arms on top and smash triceps; slowly extending and flexing at the elbow. You can use the other hand to push on the bicep, creating more pressure on the tricep against the barbell.
(No Measure)
8 minute AMRAP:
100 meter run
10 pvc good mornings
10 pvc pass thrus
100 meter run
10 spiderman lunges
10 air squats
From minutes 0-5 minutes
AMRAP:
10 kb sumo deadlift high pulls
10 Russian kb swings
10 kb around the worlds (10 each way)
at minute 5, run 600 meters
from minutes 10-15
AMRAP:
10 double db bent over rows
10 double db front-side raises
20 Russian twists
at minute 15, run 600 meters
at minute 20, repeat 1st AMRAP
at minute 25, run 600 meters
at minute 30, repeat 2nd AMRAP
EVERY 3:00 x 3 SETS
:30 Row (Increasing Pace each round)
12 Alt. KB Around the Worlds
12 Glute Bridge-Ups
12 Deadbugs
Mobility options in the remainder of the 3:00 window…
(Weighted) Good Mornings
Alt. Cossack Squats
Arm Haulers
Bird Dogs
FOR TIME
120 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)
100 Sit-Ups
80/60 Cal Row
100 KB Sumo Deadlift High Pulls
80 Sit-Ups
60/40 Cal Row
80 KB Sumo Deadlift High Pulls
60 Sit-Ups
40/30 Cal Row
*Partner 1 works while P2 rests. Split work as needed.
(Score is Time)
30 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)
25 Sit-Ups
Max Cal Row in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Cal Row)
MIN 1 – :45 EZ Row
MIN 2- :45 Alt. Bird Dogs
MIN 3 – :45 Childs Pose
(No Measure)
EVERY 3:00 x 3 SETS
:30 Bike (Increasing Pace each round)
12 Alt. KB Around the Worlds
12 Glute Bridge-Ups
12 Deadbugs
Mobility options in the remainder of the 3:00 window…
(Weighted) Good Mornings
Alt. Cossack Squats
Arm Haulers
Bird Dogs
FOR TIME
120 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)
100 Sit-Ups
80/60 Cal Bike
100 KB Sumo Deadlift High Pulls
80 Sit-Ups
60/40 Cal Bike
80 KB Sumo Deadlift High Pulls
60 Sit-Ups
40/30 Cal Bike
*Partner 1 works while P2 rests. Split work as needed.
(Score is Time)
30 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)
25 Sit-Ups
Max Cal Bike in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Cal Bike)
MIN 1 – :45 EZ Bike
MIN 2- :45 Alt. Bird Dogs
MIN 3 – :45 Childs Pose
(No Measure)
