1 ROUND
10 Alt. Plank Toe Touch
10 Alt. Squat Reach
10 Up-Down
10 Scap Pull-Up
Into…
1 ROUND
8/8 Single Leg Glute Bridge Up
8 Tempo Wall Ball Front Squat (1111)
8 Alt. Step-Ups
8 Kip Swings
Into…
1 ROUND
6 Barbell RDL
6 Wall Ball Thruster
6 Up-Down Step-Up
6 Knees to Chest
8 Deadlifts*
2 Burpee Box Jump
6 Toes to Bar
2 Burpee Box Jump
4 Wall Balls
-Rest As Needed b/t Sets-
*Start Light and Build past Workout Weight.
(No Measure)
AMRAP x 17 MINUTES*
3 Burpee Box Jumps (30/24)
17 Deadlifts (185/135)
3 Burpee Box Jumps
17 Toes to Bar
3 Burpee Box Jumps
17 Wall Balls (20/14)
*Based on yesterday’s Open workout, adjust today’s workout as needed.
(Score is Rounds + Reps)
KG BB: (85/60)
KG WB: (9/6)
AMRAP x 17 MINUTES*
3 Burpee Box Jumps (24/20)
17 Deadlifts (135/95)
3 Burpee Box Jumps
17 Toes to Something
3 Burpee Box Jumps
17 Wall Balls (14/10)
*Based on yesterday’s Open workout, adjust today’s workout as needed.
(Score is Rounds + Reps)
KG BB: (60/42.5)
KG WB: (6/5)
AMRAP x 17 MINUTES
6 Burpee Box Jumps (Athlete Choice)
30 Deadlifts (Athlete Choice)
6 Burpee Box Jumps
30 Toes to Bar or Toes to Something
6 Burpee Box Jumps
30 Wall Balls (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Pec Smash
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)