12min AMRAP
50 DUs
25 sit-ups
12 kb swings 24kg/16kg
10 OHS 45/30kg

MVMT Prep
Foam Roll Traps, Shoulder
Face Down Scorpion Kicks Alternating
Dowel Shoulder Mobility
Scap Pull-ups
Hamstring Floss / Hip Wave
Alternating Stiff Leg Kicks
Goodmornings

SOD: Wide leg hamstring

(10)

Benchmarking
warm up. 0.03 curve, 50m ski/row
Pick 1.
500m Row, 500m Ski, .25 Curve.

(7min)

Hey Emommy, can you come pick me up?

Minute 1: Floor Press (20/35lbs)
Minute 2: KB swings
Minute 3: Pullups ** START AT 5 climb +1
Minute 4: Thruster (20/35lbs) HEAVVVVY
Minute 5: Hollow Rocks

4 rounds
12 reps.. Add 2 every round thru. If you can't finish, -1 or 2 reps.

5th round... 40 sec on :20 sec off MAX REPS.

25min circuit

(30)

Score is highest completed round (in first 4) of each movement added together.

ROW-TERVALS VS SKI-TERVALS
8 min Rounds AMRAP

ROW OR SKI (AsFastAsPossible)
100m
150m
200m
300m (repeat 300m)

After completing distances complete :
10 CTB Jumping Pull Up (4 stations set up)
10/ Scissor Jumps
50/ Flutters

40min for quality

Person 1:

• Row 1000m

Person 2:

• 200m jog
• 15 Box step over
• 10 Push up
• 10 Ring row

Switch every time the row is completed. Keep heart rate low.

MVMT PREP grab a TRX
2 min - foam roll quads
TRX "WARM UP" 40s ON : 5s X 12 Transition/Explain
facing rack
1) Alternating Staddle Lat Lunges
2)OH SQ
3) High Pull w/ ext Rot
4) Rev Alt Lunge
5) Alt Alligator
6) Alt SL SQ
Facing Away From Rack
7) OH SQ (quad burner)
8) Alt Forward Lunge
9) Chest Press
10) SL Sprinters (L)
11) SL Sprinters (R)
12) Mountain Climbers (Hands In straps - PARALLEL TO GROUND)

12 mins

THE EVOLUTION CIRCUIT - BUILDER / LIFTER / FUEL-ER
3 stations, 2 exercises per station, 1 Full Circuit = completing all stations.
P1 always starts @ exercise a)

P2 always starts @ exercise b)

BUILDER STATION
A) TRX OH SQ (Quad Burner)
B) Nordic Curls

LIFTER STATION
A) BB Front (or back) SQ (55lbs / 95lbs)
B) KB DL

FUEL-ER STATION
A) SA KB alternating snatch/clean/swing
B) Plate Holding Hollow Rock

FIREDRILL : Clock set for 4 X 20s ON : 08s OFF / 40s between stations, complete Full Circuit (12 mins) (7mins + 4 mins set up & explain)

1 mins REST - Explain Round 1

ROUND 1 : clock set for 4 X 45s ON : 15s OFF, 1 min between stations, complete Full Circuit (14mins)

1 min REST

ROUND 2 : clock set for 12 X 35s ON: 15s OFF, NO REST between stations, Complete Full Circuit 2 times (10mins)

38 mins (NO BUFFER)

Partner WOD

40 Deadlifts 120/80kg
Run x2 around the box (together)
40 KB swings 32/24kg
Run
40 Thrusters 50/35kg
Run
40 Burpees
Run
40 Cheast to bar Pullups
Run
40 Box jumps
Run
40 KB/DB Squat Cleans 2x24-25/2x15-16kg
Run

Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 18 unbroken kipping HSPU
B. 4 sets of 15 unbroken Kipping HSPU
C. 5 sets of 12 unbroken kipping HSPU
D. 6 sets of 9 unbroken kipping HSPU
Rest 1 minute between sets

Teams of 3. One sandbag off the ground the whole time.
One works while the others rest.

AMRAP 15 min, "Squatting Elizabeth + Fran"
21-15-9
Squat Cleans 50/35 kg
Ring Dips

21-15-9
Thrusters 30/25 kg

Pullups

Straight into:
"Diane climbs 6 min stairway to Helen"
1-1, 2-2, 3-3, ….
Deadlifts 100/60 kg
Handstand Push-Ups

3x
400m run (whole team runs)
21 KB 24/16kg
12 Pullup

(12 min time cap)

Straight into:
"Grace and Evil Karen", 15 min time cap
10 rounds for time of:
3 Squat Clean & Jerks 50/30 kg
15 Wall Ball
3 burpee OTM (all except person holding the sandbag)

1x Hang Power Snatch 2s. pause in the catch + 2x Overhead squat

Kevyt paino, n. 50-60% of max

15-12-9:
Power clean & Push jerk (50/35kg)

Time cap: 8min