10’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
Running Intervals
2x Run 0:40/Rest 1:00
3x Run 0:30/Rest 1:00
4x Run 0:20/Rest 1:00
(Pace should increase as the work interval decreases.)
BTCC #42 – For Time: (4’ Cap)
10 Push-up Jump-ins
20 Alt. …
12’ Dynamic Warm-up (Multi-directional locomotion + Dynamic Stretches)
10’ AMRAP
Run Width of Field & Back
4 Super Burpees
6 Sit Throughs
8 L-Overs
10 Alt. Lunge Jumps
Rest 3’
10’ AMRAP
Run Width of Field & Back
4 Dive-Bomber Push-ups*
6 Plank Jump-ins, Side to …
6’ AMRAP
10 SA KB C&J (5L + 5R)
10 Box Jumps
Rest 2’
6’ AMRAP
10 Goblet Squats
10 Sit-Throughs
Rest 2’
6’ AMRAP
10 Box Step-Overs
10e Mtn. Climbers
Midline Stability
2-3 Sets:
10e Side Plank Thread the Needle
10e Back Hyper with Twist
3 Rounds: 30” on/30” off
1. KB DL HP
2. Push-ups
3. Alt. SA KB Rows
Rest 2’
3 Rounds: 30” on/30” off
1. KB Swings
2. T Push-ups
3. KB Horn Rows
BTCC #41
Alt. Tabata – 8×20”on/10”off (4 Rounds each)
1. Butterfly sit-ups
2. …
10’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
4’ on/3’ off, Alternating for 2 sets each:
1. Run 1 Lap around parking lot
AMRAP
8 Plate Snatches (15/10kg)
12 Lateral Lunge Shuffle
16 Mtn. Climbers
2. Run 1 Lap around parking lot
AMRAP
8 …
SA KB Complex – 10’ Alt. EMOM
4 SA High Pull
4 SA Clean
4 SA FR Reverse Lunge
*Switch arm each round
3 Sets on 4:00 Interval:
For Time:
6 Burpee MB Slams (15/10lb)
9 KB Swings (24/16kg)
12 Alt. Lunge Jumps
9 KB …
10’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
Running Intervals
3 Rounds:
Run 0:40/Rest 1:00
Run 0:30/Rest 1:00
Run 0:20/Rest 1:00
3’ AMRAP – BTCC #40
2, 4, 6, 8… (+2 Each round)
Candlestick Burpees
Deload Push-ups
Score to beat: Round of 10 + …
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12’ Dynamic Warm-up (Multi-directional locomotion + Dynamic Stretches)
3 Person Team WOD
25’ AMRAP
A: Run 1 Lap around soccer field
B & C: AMRAP In alternating fashion, completing 1 full round before switching
4 Deload Push-ups
8 Shoulder Taps
12 Mtn. …
SA KB Complex – 10’ EMOM
3 SA Swings
3 SA Cleans
3 SA Snatches
*Alternate arm each minute.
Every 4:00 x 3 Sets:
For Time:
6 Side Slams (15/10#)
8 Burpees
12 KB DL HP (24/16kg)
8 Burpees
6 Side Slams
These are sprints. Push …
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5 Rounds – 30” on/30” off
1. Box Jumps
2. Dive-Bomber Push-ups
Rest 3’
5 Rounds – 30” on/30” off
1. Alt. Box Step-downs*
2. Alt. SA KB Row
*Same as box step-ups, but one foot always remains on the box.
Rest 3’
