Running

Outside 4 rounds (35 min cap)

• 800m Run
• 1000m Recovery C2 Bike (at about 2:20 – 2:30 pace)

Riding slower will be challenging — force yourself to do it.

If it is raining, we will adjust for an indoor workout.

5 min warm-up

10 Min ALT EMOM

• 10 Burpees
• 7 Burpees

5 min Recovery

20 Min AMRAP

• 1000m C2 or 400m Run or 5 Laps around court
• 32 Sit-ups
• 24 Lunges
• 16 Air Squats
• 8 Box Jumps (24/20)

10 min warm-up

3 Rounds for Time

• Run 400m
• 21 Kettlebell Swings (53/35)
• 6 KB Shoulder-to-overhead Left Arm
• 6 KB Shoulder-to-overhead Right Arm

10 min Alt EMOM

• 10 Burpees
• 7 Burpees

5 minute Transition

4 Rounds

• 400m Run ( On Air Runner or 5 laps around Basketball Court)
• 40 Wall Balls (20/14)

10-min Warm-Up

• Run

You pick the pace or intervals.
If you do intervals, stay in motion by jogging or walking during the recovery periods.

Squat

Thoracic Development (Overhead Position)

• 5 x 5 Bottom Up Overhead Squats (Pick a weight that is easy to control)

Front Squat

• 2 x 5 Bar Only
• 1 x 5
• 1 x 3
• 1 x 2
• 5 x 3 Workset

5 Rds Back Strengthing

• 12 x Reverse Hyper (50% of Max Back Squat)
• 12 x Seated Cable Row (As heavy as you can go and complete the set)

15-min Warm-up

3 Rounds (not for time)

• 4:00 min Run or C2 Bike
• 50 Sit-ups
• 50 Back Extensions

Training Pace

10-minute Warm-up/Set-up

24-Minute Partner AMRAP. (OUTSIDE)

• Max Reps of Kettlebell Complex (35s/25s)
  • 5 Front Rack Squats
  • 3 Hang Cleans
  • 1 Shoulder to overhead
• 200m Run

The Rules

1. 1 partner maximizes reps of the KB complex, while the other runs the 200.
2. The running partner takes over the KB complex, where their partner stops.
   e.g. — If partner 1 completes 1 rep of hang cleans, the running partner takes over on rep 2 of the hang cleans.
3. Partner must be in motion on the 200 before the KB complex can be started and must stop as soon as the 200 is completed.

The goal is to end with the most reps of the KB complex, so keep a running count of rounds. Communication is key.

10-minute Warm-Up

30 Min AMRAP

• 10 min: Max Cal Run
• 20 min – AMRAP
  • 15 cal AB / 20 cal C2 Bike
  • 8 lateral side-to-side ball slams (30/20lb)
  • 7 Pull-ups

5 min Set-up/warm-up

15 minute Strength

• Establish a heavy Clean and Jerk

5-minute change over

Every 2 minutes for 20 minutes

• 50m Run
• 2 Hang Power Cleans (115/80)
• 3 Push Jerks
• 4 Toes-to-Bar
• 5 Push-ups

15 min Warm-up/Set-up

4 rounds for Time (25min cap) – Partner Waterfall

• 16 Thrusters (95lb/65lb)
• 8 DB/KB – Box Step-Overs (35s/25s) – 20″ Box
• 4 – Faux Rope Climb Complex
  • 1- Air Squat
  • 1 – Pull-up
  • 1 – Toes-to-bar