Two Parts…
1.) 400m “Last Man Sprints”
2.) Play a Game!
IN TEAMS OF 2…
FOR TIME
150 Wall Balls (20/14)
150 Russian KB Swing (70/53)|(53/35)
1 Mile Run
*P1 works while P2 rests, split work as needed. In the run, partners must alternate every 200m.
5:00 Mobility/Stretch Session
*Use bands and lacrosse balls to attack areas of concern
3 ROUNDS
100 Meter Run
5 burpee broad jumps
10 Plate Ground to Overhead
15 Glute Bridges
:20 Plank
FOR TIME
I. Double DB “Isabel” (35/25)
*Isabel is 30 Snatches for time…
-Rest 3:00-
II. 2 ROUNDS
100m Walking Lunges
100m KB Farmer’s Carry (72/53)
*18 Minute Cap
8 Minute AMRAP:
2-4-6-8-etc…
Pull-ups
10-10-10-10-etc…
Wall Balls (20/14)
TABATA
8 Sets, :20 Work / :10 Off
Tabata 1 – Sit-Ups
Tabata 2 – Hollow Hold
AMRAP x 10 MINUTES
8/8 Single Arm KB Thruster
:30 Goblet Squat Hold
8/8 Plank Lateral Crawl
8/8 KB Bent Over Row
TABATA
8 SETS, :20 WORK / :10 REST
Tabata 1 – Plate Ground to OH (45/35)|(35/25)
Tabata 2 – Box Jump (20″)
Tabata 3 – Bottom 2 Bottom Air Squat
Tabata 4 – Bike for Cal
Tabata 5 – DBL KB Front Rack Hold (70/53)|(53/35)
-Rest 1:00 b/t Tabatas-
RUMP PUMP
2 SETS
10 KB Split Squat (L leg forward)
10 KB Split Squat (R leg forward)
10 KB Romanian Deadlift
EMOM x 8 MINUTES
MIN 1: Up Downs / Air Squats / V-ups / Burpees
MIN 2: Single Unders /High Jump Singles /Single, Single, Double / Double Unders
CLEAN COMPLEX
E2MOM x 10 MINUTES…
1 Squat Clean + 2 Front Squats
*Start moderate and progress every set to heaviest set of complex.
AMRAP x 14 MINUTES
2 Squat Clean (225/155)|(165/115)
20 Double Unders
10 Toes 2 Bar
2-3 ROUNDS
100ft Side Shuffle
100ft High Knees
100ft Butt Kickers
100ft Bear Crawl
10 Step-ups on Box
EVERY 3:00 FOR 6 SETS
200m Run
20 Russian KB Swing (53/35)
20 KB Goblet Box Step-Ups
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AMRAP x 6 MINUTES
100m run
5 Jumping Air Squats
10 Samson Lunge Stretches
20 Mountain Climbers
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
* Scale to something that will have you finishing in :50 each minute
This is a repeat from February 6th, check your score.
BEACH BODY ABS
3 SETS
10 Pike-Ups on Rower
30 Russian Twists
-Rest as needed b/t Sets-
Ingredients
* 2 large apples, halved
* 2 tbsp butter, melted
* 2 tbsp bowl sugar, unpacked
* 2 tbsp all purpose or gluten free flour
* 4 tbsp quick oats
* pinch of cinnamon
Directions:
2:00 Bike (:30 EZ/ :30 Hard for 2:00)
2 ROUNDS
5/5 Single Arm Ring Row
10 Air Squats
5/5 Single Arm DB Strict Press
TABATA
8 SETS, :20 WORK / :10 REST
Tabata 1 – Bike for Cal
Tabata 2 – Ring Row
Tabata 3 – Jumping Air Squat
Tabata 4 – DB Strict Press (30/15)
There will be four spaces for scoring. In the first score your total bike calories for all 8 rounds, in the second score your total ring rows for all 8 rounds, etc…
Begin at 20:00 Mark
3:00 STATIONS, 1:00 REST BETWEEN STATIONS
STATION 1
Max Lunges
STATION 2
Max Wall Sit – every break 3 burpees
STATION 3
Max Calorie Row
STATION 4
Max Plank Push-ups
*Score total reps. Wall Sit is worth 30 Reps – subtract your burpee penalty from your total reps.
2 ROUNDS
5 Walkouts
10 PVC Pass Throughs
10 Sots Presses with the PVC
10 Cossack Squats
Then…
EXTENDED WARM-UP
EMOM x 9 MINUTES
MIN 1 – 10 BB Good Mornings + Air Squats in remaining time
MIN 2 – 7 Yoga Push-ups + Plank for remaining time
MIN 3 – 10 Kipping Swings + Supermans in remaining time
MIN 4 – 10 Snatch Grip Deadlifts + Air Squats in remming time
MIN 5 – 7 Up Downs + Plank in remaining time
MIN 6 – 5 Jumping Pull-ups + Superman in remaining time
MIN 7 – 7 Power Snatches + Air Squats in remaining time
MIN 8 – 5 Burpees + Plank in remaining time
MIN 9 – 5 Kipping Pull-ups + Superman in remaining time
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
SUNS OUT, GUNS OUT
3 SETS
20 Empty Barbell 1/2 Curl*
20 Empty Barbell Skull Crusher
*Taken from ½ curl to shoulder
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