Running

Squats – Optional Strength Training

4 rounds for time

  • 400m run
  • 15 box jumps/step-ups
  • 2 Wall Walks

10 Min Bonus Core AMRAP

  • 50 sit-ups
  • 40 twists
  • 30 flooders
  • 20 Wipers
  • 10 v-ups

4 rounds for time

  • 400m Run
  • 30 push press (65/45)
  • 20 cal Row/Ski

Ski 2 rounds and Row 2 rounds

24-min AMRAP

  • Run 250m
  • 1 clean and 5 strict press (115/75)
  • 5 Toes-to-bar

10min AMRAP Bonus Core Work

  • 50 Sit-ups
  • 40 Twists
  • 30 Flodder kicks
  • 20 Wipers
  • 10 V-ups

4 rounds for Time

  • 400m Run
  • 50 Air Squats

Bonus – Core AMRAP 10min

  • 50 Sit-ups
  • 40 Russian Twists
  • 30 Swims
  • 20 Wipers
  • 10 V-ups

For Time (40min cap)

  • 500m Row
  • 5 rounds of Cindy
  • 400m Run
  • 4 rounds of Cindy
  • 300m Ski
  • 3 rounds of Cindy
  • 200 single unders
  • 2 rounds of Cindy
  • 100 cal Assault Bike
  • 1 round of Cindy

1 round of Cindy is

  • 5 pull-ups
  • 10 push-ups
  • 15 Air Squats

4 Rounds For Time

  • 400m Run. (5 laps around the perimeter of the basketball court)
  • 300m Ski/Row.

Ski all rounds unless there are not enough ergs, then row 2 rounds and ski 2 rounds.

4 Rounds for Time

  • 5 x run perimeter of the basketball court (roughly 400m)
  • 5 x Ground to Overhead with Med-Ball (80/50)
  • 1 x Down and Back Framer Carry (53’s/35’s) (roughly 50m)

12 min warm-up

  • Stretching
  • Sprint Warm-ups

20 Rounds (Partner WOD: U go I go) for time

  • 50m bearhug ball carry (80/50)
  • 100m Sprint
  • 3 ball squat cleans (ball to shoulder)

Recovery pace C2 bike, while your partner is working.

10 min AMRAP Cool Down

  • 1 minute of walking
  • 5 air squats
  • 5 toe touches.

Explosive Repeats

12 min Warm-up

  • Warm-up Clean and Jerk
  • 400m Run
  • Assault Bike recovery.

E3MOM for 24 minutes

  • 200m Sprint
  • 3 explosive ball squat jumps (50/30)
  • 1 clean and jerk (around 75%)
  • C2 or Assault Bike recovery ride for the remaining time

Get at least 1-minute of recovery. Reduce run meters if needed.

Buy-In (u go I go)

  • Each partner 300m run in 2.5 minutes

E2.5MOM – U Go I Go (partner) Until combined 200 Snatch Reps

  • 100m Run
  • 12/10 Cal Assault Bike
  • Max Snatches (75/55)

Buy Out

  • 120 combined cals on Assault Bike