A) Overhead Pause Squats (From The Rack)
15 minutes to establish a 3-Rep moderate to heavy (:05 pause in the bottom)
- THEN -
B) “ Kickoff “
AMRAP 12:
15 Overhead Squats (95,65)
30 Russian KBS (70,53)
” SWEAT “
OTM x 20 (:50on / :10off)
1) Max Russian KBS
2) Max Single Arm DB OHS
3) Max HR Push-Ups
4) Rest
A) Pause Push Press
6 x 3 ^ (:03 Pause in dip))
- Then -
B) “ Planet Earth “
AMRAP 16:
30 Russian KBS (53,35)
30 Push Press (95,65)
30 Cal Row
30 Russian Twists (Weighted)
“ SWEAT “
AMRAP 22:
30 Russian KBS
30 Single Arm DB Push Press (15R/15L)
30 Cal Row
30 Russian Twists (Weighted)
" Polk High "
4 Rounds For Time:
800m Run
35 Abmat Sit-Ups
35 Russian KBS (70,53)
AT HOME FITNESS
”Sunday Funday Midline Tabata”
8 Rounds of :20 on / :10 off for each of the following:
- Flutter Kicks
- Extended V-Ups
- Mountain Climbers
- Hollow Rocks
- Alternating Side Planks
* Rest 1:00 Between Full Tabatas *
A) “Double Zero” (All Classes)
AMRAP 15:
15/12 Machine Cals (Athletes Choice)
30 Russian KBS (70/53)
60 Double Unders
- THEN -
B) Midline (:40 of work / :20 of Rest)
OTM x 12
1) Side Plank Left
2) Shoulder Taps
3) Side Plank Right
4) 6” Hold
A) Front Squat
3 X 3 @ 60-70% Across
3 x 2 @ 70-75% Across
3 x 1 @ 75-85% Across
- Then -
B) “ Euphoria ”
OTM X 12
A) 15/12 Calorie Assault Bike
B) 21 Russian KBS (70,53)
C) 12 C2B Pull-Ups
* Athletes may scale to :50 of work at each station *
“ SWEAT ”
OTM X 20 Minutes:
A) :50 Max Calories Assault Bike
B) :50 Max Russian KBS
C) :50 Max C2B Pull-Ups
D) :50 Weighted Abmat Sit-Ups
E) Rest
A) Back Squat
On The 3:00 x 5 (15:00)
5-4-3-2-1 ^
- THEN -
B) ” Short Circuit ”
For Time:
2,000m Assault Bike
- Into -
40-30-20 Abmat Sit-Ups
20-30-40 Russian KBS (70,53)
” SWEAT “
AMRAP 20:
2,000m Assault Bike
30 Russian KBS
200m Run
30 Abmat Sit-Ups
“ SWEAT ”
3 Rounds of:
2 Minutes Max Cal AB
1 Minute Max Russian KBS
2 Minute Max Cal Row
1 Minute Max Burpees To Plate
* Rest 3 Minutes Between Rounds *
A) Hang Power Clean
Establish A Heavy Complex of:
3 Hang Power Cleans + 2 Push Jerks
- THEN -
B) “Gut Feeling”
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Russian KBS (70,53)
“ SWEAT ”
AMRAP 25:
20 Hollow Rocks
30 Jump Squats
40 Russian KBS
50 Double Unders
A) Back Squat
5 x 5 ^
- Then -
B) “After Hours”
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
After Each Round:
15 AbMat Sit-ups
30 Double Unders
" Viking Quest "
3 rounds:
1:00 Wall Balls
1:00 Russian KBS (70,53)
1:00 Box Jumps (20")
1:00 Burpees
1:00 Rest
