First-
2 mile run for time
Second-
AMRAP 15
20 pushups
50 Body weight walking lunges
20 AbMat Situps
Three Rounds
750m Row
20 Dumbell Burpee Deadlifts (35lbs)
20 Kettlebell Plank Drag Through
last…
three rounds
1 minute hollow hold
1 minute arch hold
:30 side plank hold left side
:30 side plank hold right side
El David
For Time:
(record your time!)
85lbs or 60% of Clean&Jerk 1RM BB
2000m Row
20 Deadlift
20 Hang Clean
20 Thruster
20 cal Air Bike
AMRAP 12
(Advanced: AMRAP 24 and 2000m)
100ft Overhead KB Walking Lunges 12kg (left hand)
100ft Overhead KB Walking Lunges 12kg (right hand)
10 Inverted Burpee (or regular burpees)
Followed by…
1000m row for time
“Best Friends!”
Buy in: Air Bike ½ TABATA (4 out of 8 TABATA intervals)
1 Tabata round for each listed exercise:
(Tabata =Eight 20 second intervals with 10 second rest periods)
Renegade Rows
Burpees
1HDB Snatches
Buy Out: Air Bike ½ TABATA (4 out of 8 TABATA intervals)
Rest Rest Rest
Warm Up-
Worlds Greatest Stretch
Monster Walks w/ Hip Circle
3 rounds
10 inch worms
20 Body Weight Lunges
50 ft Crab walk
50 ft Bear Crawl
Run Mile run for time
and/or…
For Time (10 min time cap):
6×50 feet Shuttle Run
8 Burpee Broad Jumps
100 Foot Handstand Walk
8×50
100 Foot Handstand Walk
8 Burpee Broad Jumps
6×50 feet Shuttle Run
Rest Until Zone 2 Heart Rate or until you’re able to speak again.
Warm up –
Three rounds
10 calories on the Machine of your choice
10 Burpees
10 Bunny Hops
The Friday Send-off!
For Time (10 min time cap)
50 Double Unders (or 20 Broad Jumps)
4 Snatches (95lbs or 60%)
40 Double Unders
6 Snatches
30 Double Unders
8 Snatches
2 Min Rest
Then…
AMRAP 10
20 cals Airbike
20 KB Gorilla Row (12kg or 16kg)
10 Dual KB Overhead Squats
10 KB Shoulder to Overhead (Push press, jerk, Thruster, etc)
Rest day
Warm Up-
Three sets of…
Worlds Greatest Stretch
100ft KB Suitcase Carry
250m Row
5 KB Windmills (light)
Three Rounds (for time)
400m Run
21 KB Swings (12kg or 16kg)
12 KB Snatch (12kg or 16kg)