Every Minute Alternating Legs
Choice of foot off ground or split stance
10 DB Devil Presses 50/35
20 DB Thrusters
30 DB Box Step Ups
*3min Rest
30 DB Box Step Ups
20 DB Thrusters
10 Devil Presses
Core Series is BACK!!
Every Min on The Min Alt for 4Rds
15 GHD Situps
15 Dragon Flies
1 Min Max Russian Twists 35/25
Rest
5 Rounds of:
400m Run
*1 Min Rest
RX+ 600m Run
Sub a 500/400m Row
Scale to a run or row distance that takes approx 2min or less
Every 4minutes @75-80%
Superset with 5-7 Heavy DB Incline Seal Rows
Then 10 Underhand Banded Pull Aparts
9min AMRAP
Hang Power Clean 95/65
Push-ups
Rep scheme is 3-6-9-12-15-…
Every 3min at 70-75%
10 Rounds of
10 KB Swings American 53/35
10 Alt KB Goblet Lunges
RX+ 62/44
*12min Time Cap
50 Hollow Rocks in as few sets as possible
•5 rounds of handstand hold
20 sec hold (1min off)
•5 rounds of
1 pass handstand walks or
10-20x shoulder taps
5x wall walks
10x db hang clean and jerks 50/35
20x box jumps 24/20
4x wall walks
10x db hang clean and jerks
20x box jumps
3x wall walks
10x db hang clean and jerks
20x box jumps
2x wall walks
10x hang clean and jerks
20x box jumps
1x wall walk
10x db hang clean and jerks
20x box jumps
20min AMRAP
200 Wall Balls 20/14
50 Synchro Sit-ups
150 Plate Ground to Overhead 45/35
50 Synchro Sit-ups
100 Burpees to Plate
50 Synchro Sit-ups
Max Cals time remaining
Every Minute for 10 Min
5-10 Toes to Bar/Hanging Knee Raises
*choose a rep amount that is challenging but can stay consistent across all sets
30/25 Cal Row
20 Burpee Box Overs 24/20
10 DB Ground to Shoulder 100/75
6 sets of 10 Mixed Grip Barbell Bicep Curls
Every 2min Building
5 Rounds for Time
10 Push Press 95/65
10 Wall Balls 20/14
10 Front Squats
10 Wall Balls
15min Hard Cap
Choose a weight that allows for unbroken sets for at minimum 3 Rounds
Every 90seconds
3s are Hip/Knee/Floor
2s are Knee/Floor
1s are Floor
9min AMRAP
10 Pwr Snatch 75/55
*1min Rest
10 Pwr Snatch 95/65
*1min Rest
10 Pwr Snatch 115/85
*1min Rest
10 Pwr Snatch 135/95
*1min Rest
10 Pwr Snatch 165/110
*1min Rest
Max Pwr Snatch 185/125
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
15min to Establish a 1RM at each
If still new to the movement build to a heavy 3 rep max
