2 Lap Jog
3 Rounds (Warm-up Pace):
150m Row
10 BW Good Mornings
5e Thoracic Bridges
Dynamic Stretches
For Time: (30’ Cap)
3 Rounds:
300m Run
10 DB Devils Press (30/20#)
3 Rounds:
20/15 Cal Row
20 Alt. SL V-ups
3 Rounds:
15/12 Cal Bike
20 KB DL HP […]
4’ Row (Fish Game)
3 Rounds: (Warm-up Pace)
10 BW Kang Squats
10 Shoulder Taps (5e)
10 Hollow Rocks
Dynamic Stretches
10’ AMRAP
250m Row
10 Alt. SA DB Hang Snatch
10 Alt. SA DB Cossack Squat
3’ Rest
10’ AMRAP
0.5/0.4km Echo Bike
10 DB Renegade Rows (5e)
10 DB Deadlifts
(Self-select DB Loads […]
12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Every 2:30, Rotating for 4 Rounds each:
1. 300m Run
2. 1K/0.8K Echo Bike
3. 10 Box Jumps
15 KB Swings
20 Ab Mat Sit-ups
(Choose heights & weights that challenge you but don’t require you to break up […]
“Rowling”
Row to 1000m with a Partner
*Switch every 100m. Goal is to stop exactly on 100m. If Partner A rows to 97m then both partners must complete 3 burpees before switching, and then Partner B rows to 200m. If partner […]
Partner Lava Hopping Relay
*Each pair gets an ab mat, green plate, and yellow plate. Start at end of turf, put one down in front of you and move forward, stepping only on your equipment, rotating equipment back to front […]
12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Partner MB Shuttle Runs – 5 sets of 5-10-15-20yd Out & Back Runs
1st Partner runs with the MB, sets it at 5yds, and runs back to the start.
2nd partner retrieves the MB.
Continue […]
12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Every 6:00 x 5 Sets:
For Time: (3:00 Cap)
16 SA DB Hang Snatches (40/25#)
300m Run
16 DB Goblet Squats (40/25#)
(We are looking for a 1:1 – 1:2 work to rest ratio, so all sets must […]
3’ Jump Rope
3’ Bike
Dynamic Stretches
12’ AMRAP
15/12 Cal Echo Bike
12 SA KB Cleans
9 MB Slams
Rest 3’
12’ AMRAP
30 Single-Unders
20 Russian Twists
10 KB DL HP
Partner MB Throws – Coach’s Choice