12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

4 Rounds Per Partner for Time: (16’ Cap)
Partner A: Run 300m
Partner B:
12 Air Squats
12 Push ups
12 Abmat Situps
(Must complete before switching with Partner A)

4? Rest

8’ Partner AMRAP
Partner A:
5 […]

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

20yd Shuttle Run Intervals:
2x6x20” on/20” off (2’ Rest between sets)

Rowing Intervals (1:1 Work to Rest)
0:30 On/Off
1:00 On/Off
1:30 On/Off
1:00 On/Off
0:30 On/Off

5’ AMRAP
10 Skater Jumps
10 SA KB Dead Cleans (24/16kg)
10 Sit-Throughs

Rest 2’

5’ AMRAP
10 KB Swings […]

3 Rounds: (Warm-up Pace
150/100m Row
10 BW Good Mornings
10e Shoulder Taps
10 Hollow Rocks

Every 3:00 x 6 Sets:
500/400m Row

For Time (15’ Cap)
4 Rounds:
12 Alt. SA KB Rows
10 Goblet KB Lunges
8 Sit-Throughs
Then, 4 Rounds:
12 KB DL HP
10 Alt. SL V-ups
8 Burpees

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

For Time: (30’ Cap)
600m Sandbag Run (2 Laps around building)
Then, 4 Rounds:
9 Burpees over Sandbag
12 Sandbag Shoulder Squats (6L/6R)
15 Sit-ups

600m Sandbag Run
Then, 3 Rounds:
9 Burpees over Sandbag
12 Sandbag Shoulder Squats (6L/6R)
15 Sit-ups

600m Sandbag […]

3 Rounds Warm up pace:
50 jump rope
6e lunges
8 Good mornings
10e Shoulder Taps

Dynamic Stretches

10′ AMRAP
2-4-6-8-10…
Bike Calories
Plate Ground to Overhead
Box Jump Overs

2’ Rest

10′ AMRAP
2-4-6-8-10…
Row for distance (x50 = meters)(100-200-300..)
Plank Jump in
Cossack Squat (ea side)

Midline Stability […]

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

4 Rounds for Time: (15’ Cap)
500m Row
15 KB Swings
9 Super Burpees

3×30” on/15” off
1. Wallball Squat Clean
2. Side Plank Dips (L)
3. Side Plank Dips (R)

3×30” on/15” off
1. KB Staggered RDL (L)
2. KB […]

3 Rounds at Warm Up Pace
1’ Row
10 BW Good Mornings
10 Cossack Squat
6 Inch Worms

Every 4’ x 5
Row 400/350m
Then AMRAP,
7 Plate Bent over Rows
7 Plate Ground to Overhead
7 Plate Thrusters

25” on/15” off x 3 Rounds:
1. L-Overs
2. Russian Twists
3. Deadbug

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

Partner WOD 1
12’ AMRAP
A: Run 300m
B: AMRAP
6 Deload Push-ups
8 Shoulder Taps
10 Forward Lunges
12 Ab Mat Sit-ups

Switch when partner A returns to their station. Pick up where you left off when you […]