2 Rounds WU Pace
300m Run
5e Lunges + 10e Leg Swings
300m Row
5e Lateral Lunges + 10 Good Mornings
For Time
800m Run
80 BW Squats
600m Run
60 Ab Mat Sit ups
400m Run
40e Shoulder Taps
200m Run
20 Super Burpees
30″ on/15″ off x4 …
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2 Laps
3′ Bike
Dynamic Stretches
EMOM x4 Rounds
100m Run
15 Wall Balls
15 Ring Rows
8e DBL KB Front Rack Walking Lunges + OH Carry Back
40s Front Plank (weight if possible)
Alternating Tabata 20″ on/10″ off x4e
Box Jump
V-up
Mountain Climber
Jog to White Tiger
Dynamic Stretches
Partner WOD For Time
Partner A: Calorie Row
Partner B: Amrap Burpees and/or V-ups for score
*Switch places and repeat
Calorie Row Counts down 20-16-12-8-4
Both partners do 20, then both do 16, etc.
Score = Total …
3′ Row
3′ Bike
3′ Jump Rope
Dynamic Stretches
4 Rounds on 1:30 Interval w/ 30″ rest
15 KB Swing
8e Lunge Jump
+ As many mountain climbers as possible
4 rounds of 3’ Interval w/ 1’ Rest
Run 300m
12 Burpees
12 V-ups
12e Shoulder Taps
+ …
2 Laps
8′ Dynamic Warmup
25-20-15-10 (Ladies 22 Cals and decrease by 5 each round)
Cal Row
Plate Thrusters
MB V-up
Walking Lunge Steps
Rotating through 30″ each exercise x4 rounds
Jump Rope
Mountain Climbers
Russian Twist
Rest 30″
10′ Dynamic Warm up
6 Rounds Power on 1:15 Interval
5 Box Jump
5 Clap Pushup
5 Slam Ball
5 Rounds
10e DB Snatch into SA Thruster
200m Row
10e DB Plank Row
200m Run
Core Series
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2 Rounds Warm up
300m Row
300m Run
20 BW Squats
Dynamic Stretches
4 Rounds each
Partner A: 300m Run
Partner B:
12 DB Thrusters (30/20)
15 Wtd Ab Mat Sit ups (10-20lb SB)
Switch when both are done
4 Rounds each
Partner A: 300m row
Partner B:
10 …
2 Laps
3′ Jump Rope
Dynamic Stretches
2x (2 Rounds at each station before switching)
30″on/30″off
BB Thrusters (30/20kg)
Pushup
Bike
Burpee over Hurdle
Slam Ball Forward Traveling Slams (throw slightly forward, go get it and repeat)
Rest 1:30 before starting round 2
2-3x Hanging Ab …
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3 Lap Jog
Dynamic Stretches
Rower 6x200m on 1:45 (sprint!)
12′ AMRAP
1 Burpee
1 Plate V up (15/10)
1 Plate Thruster
40m Run
*Add 1 rep to exercises every round
Band Hip Series
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10′ Jog – Pick your direction
Dynamic Stretches
8′ Amrap
200m Run
10e SL V-Up
10e SA DB Thrusters (25lb/40lb)
8′ Amrap
200m Row
10 Box Jumps
10e SA KB Swings (16kg/24kg)
8′ Amrap
10/8 Cal Bike
10 Burpees
10 Slam Balls
