ADV RX

4 Rounds x AMRAP 8:

1,000m Run

Max Calorie Row

Rest 2 minutes between Rounds

Score is total row calories

RX

4 Rounds x AMRAP 8:

1,200/1,000m Row

Max Calorie Echo Bike

Rest 2 minutes between rounds

Scor is total Bike calories

3 Sets

15 Rower pike-ups

15 Weighted sit-ups

5 Rounds For Time:

15 Box Jumps

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB S2OH

Two DB’s ( 50/35)

Goal is sub 18

Pick a machine

3 Rounds of

C2 Bike 3,000m OR Row 1,500m OR Ski Erg 1,200m OR Run 1,200m OR Echo Bike 75 Calories

after each round

10 Barbell bicep curls

10 Barbell strict Press

10 Barbell GM

AMRAP 15:
1 Rope Climb
10 Hand-Release Push-ups
15 Sit-ups

Score: Rounds + Reps

rope climb scaling
5 pull-ups

5 T2B

5 ring rows

3 Rounds For time:
20 DB Hang Snatches
400m Run
10 Power Cleans 155/105

10 overhead single arm DB walking lunges (R)

10 overhead single arm DB walking lunges (L)

DB Snatches (50/35) Alternating or not it’s up to you

3 Rounds For Time:

400m Run

21 Double DB Floor Press 50/35 lbs.

12 KBS 32/24 KG

goal is sub 18

On the 2:00 x 10 sets:

30 bodyweight reps

max calorie bike

A rounds: 30 abmat sit-ups

B rounds: 30 air squats

score is total calories on bike

On the Minute x 20:

Minute 1: movement

Minute 2: movement

Example

30 DU

8 T2B

Partner WOD

For Time:

2,000/1,800m Row

40 Power Cleans 185/135

600 DU

Partitian however you’d like

RX 155/105

3 Sets

10 DB Lateral Raises

20 DB Z – press

Rest 1-2 minutes between sets

muscle endurance and stability

800-600-400-200 meter run

20-15-10-5 burpee pull-ups

goal is sub 20

3 Giant sets:

7 barbell bicep curls (bottom half)

7 barbell bicep curls (top half)

7 barbell bicep curls (full range)

rest 1-2 minutes between giant sets

For Time:

30-24-18 Box Jump Overs 24/20

30-24-18 Dumbbell reps 50/35 lbs

100m Farmers Carry

R1: DB Push Press

R2: DB Front Squats

R3 DB Thrusters

Goal is sub 15

3 supersets:

10 weighted sit-ups

20 sit-ups unweighted

rest 1-2 minutes between sets