AMRAP x 4 MINUTES
30 Single Unders
6 WB Deadlifts
6 WB Front Squats
6 WB Strict Press
6 Tuck-Ups
Into…
AMRAP x 4 MINUTES
20 Double Unders or 5 Single-Single-Double Attempts
8 WB Thrusters*
8 V-Ups
*Option to practice WBs halfway through AMRAP.
EMOM x 9 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – 5-7 Tuck-Up + V-Up
MIN 3 – :30 Jump Rope Practice
*Start Moderate and build to second or final workout weight.
(No Measure)
100 Double Unders
50 Wall Balls (20/14)
35 Toes to Bar
20 Deadlifts (225/155)
75 Double Unders
40 Wall Balls
25 Toes to Bar
15 Deadlifts (275/185)
50 Double Unders
30 Wall Balls
15 Toes to Bar
10 Deadlifts (315/205)
*If athletes make it back to the Deadlifts on the second round the bar stays at the final weight.
(Score is Rounds + Reps)
KG BB1: (100/70)
KG BB2: (125/85)
KG BB3: (143/93)
150 Single Unders
35 Wall Balls (14/10)
25 Knees to Chest
15 Deadlifts (155/105)
100 Single Unders
25 Wall Balls
15 Knees to Chest
10 Deadlifts (185/135)
75 Single Unders
15 Wall Balls
10 Knees to Chest
5 Deadlifts (205/145)
*If athletes make it back to the Deadlifts on the second round the bar stays at the final weight.
(Score is Rounds + Reps)
KG BB1: (70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)
5/5 Wrist Circles
10 Cat/Cows
10/10 Side Plank Rotations
-Rest as Needed b/t Sets-
(No Measure)