In teams of 2:
3 Rounds for time:
40 medball situps (you go, I go, trading medball 14/12)
50 cal assault bike
60 deadlift 155/95 (only one at a time)
70 push press 45 (only one at a time)
6×100 m medball run (partners take turns running 100m at a time, trading off with the medball 14/12)
3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks
8+8 reverse lunge
30 sec pigeon stretch
30 sec scorpion stretch
LIFE
20 min EMOM
even-6 DB hang cleans 30/20
odd-10 ring rows
SPORT
20 min EMOM
even-3 clean @ 70%
odd- 6 chest to bar
3min Row
40M skip
40M Toy Solider
40M 1 leg floor touch
40M bear crawl
5 chin ups
5 pull-ups
1 min couch stretch
LIFE OPtion:
ring row with feet on box. Hold at the top of the row for 2 sec.
same rep scheme 3.3.3.3.3
20.17.14.11.8.5.2
Box jump 24/20
situps
KB Swings 55/35
Run 400m
10 pvc pullovers
10 presses with bar or pvc behind the neck in snatch grip
10 overhead squats
10 snatch balance
10 snatch pulls
10 high pulls
10 muscle snatch
10 power snatch
10 full snatch
stretch
LIFE
12 min AMRAP
8+8 SA DB Snatch 50/30
200m Run
SPORT
12 AMRAP
6 Snatch 95/65
200m Run
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 Kipping Swings
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)
LIFE
4 Rounds
8+8 Single Leg Squats
10 Hanging Knee Raises
100 single jump rope
SPORT
4 Rounds
8+8 alternating Pistol squats
10 T2B
50 Double Unders
500 m row
20m skip
20m high knees
20m bear crawl
20m lunges
10 pvc pullovers
5 pullups strict
5 dips
10 hollow body rock
30 sec couch stretch
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
2 ROUNDS
500m row
25 DB thrusters 30/20
15 jumping pull-ups
Teams of 2:
5 rounds of
Clean 2200/2000 cumulative pounds
40 cal assault bike
Only one person can work at a time.
3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
20M Bear Crawl
10 Speed toe touches
Partner Hang Stretch
LIFE
20 min EMOM
Even 15 wallballs 20/12
Odd 8 DB strict press 30/20
SPORT
20 min EMOM
Even- 15 wallballs 20/14
Odd- 6 HSPU
max situps in 2 min
3min Row
40M skip
40M Toy Solider
40M 1 leg floor touch
40M bear crawl
5 chin ups
5 pull-ups
1 min couch stretch
supinated grip
LIFE
21 KB Goblet Squat 55/35
60 single jump rope
20 walking lunges
15 KB Goblet Squat
80 Single jump rope
20 walking lunges
9 KB Goblet Squat
100 Single Jump Rope
20 walking lunges
SPORT
21 Overhead Squat 95/65
40 double unders
20 walking lunges
15 overhead squat
60 double unders
20 walking lunges
9 overhead squat
80 double unders
20 walking lunges
400m Run
Then:
2 Rounds:
20m elbow to ankle
8 Push-Ups
8 Ring Rows
10+10 Rotation with Band
Mobility:
30 sec pigeon stretch
10 pause back squat with pvc (3 sec pause)
Core: 2x
20 hollow body
30 sec plank
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
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