Warm up 2 rds
200 m run
1/3 gym inch worms
1/3 gym crab crawls
1/3 gym bear crawls
100 Russian kB swings
90 dub
80 squats
70 alt v-up toe touch
60 shoulder taps
50 alt DB snatch
400 m run
30 Superman’s
20 renegade rows
10 up and sprawls
Skill core warm up for quality
8min amrap
30 dubz or 15 attempts
20 hollow rocks
10 strict T2B
17min amrap
18 DeadLifts 225/155
30 H.R. Push ups
15 Box jump overs 24/20
Warm up
3rds 30 sec each movements
Jump rope
Banded curls
Banded press
Banded GM
4min AMRAP
5 burpees
5 box jumps
6min AMRAP
15 kB swings
15 wall balls
8min AMRAP
16 revers lunges
12 t2b
8 dips
6 min AMRAP
8 SDHP
8 slam balls
4min AMRAP
5 push ups
5 v-ups
5 jump squats
Teams of 2
800m run (together)
80 wall balls
80 DeadLifts 135/95
800m run (together)
50 S2OH 135/95
50 Front Squats
7 Rounds
10 cal row
8 KB G2OH 24/16
6 floor press
4 ab roll outs
4 Rounds
All the Toys? *partner 30s:30s
● Battle rope- #?
● Sleds- #?
● WB twist to wall- rt/left
● D-ball over shoulder
● Tire sledgehammer
*3 stations at each, with 2 people- 30 people max
**If >30 people, then add in AB station
Finisher: 400m Partner Carry *Switch off as often as needed
18min amrap
18 Box Jumps 30/24
6 Bar M.U.
10 Bear complex’s 135/95
6 Bar M.U.
6Rds-3min:2min
A. 400m Run
AMRAP DB Renegade Rows
B. 200m Run
-18 DB Push Press
-12 DB Squat Thrust, DL stand
-AMRAP Sit-up w/ DB press
Teams of 3
Complete a total 1,979 reps of
•Push Press 45/35
•Wall Balls 20/14
•k2E
•Ring Rows
•dubz
•Box jumps
•Push Ups
•sit ups
•Lunges
•kBSDHP 24/16
*all athletes must be working on the same movement.
*all partners can work at the same time.
2x30s Each
-Jump Rope
-Banded Goodmornings J-umping Jacks
-20 Pass Thrus with band -High Knees
-K2Chest stretch
-30s Butt Kicks
-Heel to butt stretch on toe
Core: Tabata Alternate btw -Hollow hold -Superman lifts
For Time…
100 KBS
50 Burpees
*100m Run every 90s **Break up KBS & Burpees however you like
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