Running

40 min AMRAP

  • 200m Run (Small Loop)
  • 3 x 2- Tire step-ups + 1 – Tire flip
  • 50m Run to pull-up bars
  • 5 x pull-ups
  • 50m Run to Back Pad
  • 8 x Med Ball Squat Cleans (50/30)
  • 13 x Sit-ups

20 min AMRAP

  • 250m (around the small loop to the pull-up station)
  • 3 dips
  • 5 pull-ups
  • 50m to pad
  • 10 wall balls (20m)
  • 2 tire flips (biggest tire you can flip)

4 rounds for time (36min cap)

  • 5 Tire Flips (back pad)
  • 200m Run / Carry
  • 10 Pull-Ups (pull-up bars)
  • 200m Run / Carry
  • 15 Push-ups (around the rocks)
  • 200m Run / Carry
  • 20 Lunges. (around the start of the small loop)
  • 200m Run / Carry

Have to carry a 50lb Ball for one 200m section on each round.

30 min AMRAP

  • 3 Dips
  • 4 Med-Ball Over Short Pull-Up Bar (30/20)
  • 5 Pull-Ups
  • 100m Run (corner of Pickleball Courts
  • 15 Push-ups
  • 100m Run Back to Pull-up Bars

Knee Strengthing

4 Rds For Time

  • 200m Run
  • 10 Toes-to-bar
  • 200m Run
  • 10 push-ups. (20 hand release)
  • 200m Run
  • 10 sit-ups. (Pull-ups)
  • 200m Run
  • 10 Tractor Tire Flips. (5 dips)

I substituted a 600m C2 Bike for the run, bar dips for sit-ups, and Pull-ups for tire flips.

3rds for Time

  • 400m Run
  • 10 Clean and Jerks (155/105)
  • 400m Run
  • 20 Pull-Ups

4 rounds for time (40min cap)

  • 800m Run
  • 5 Toes-to-bar
  • 1000m C2 Bike

3 rounds

  • 800m Run
  • 25 Deadlifts

Tags:

10 rounds

  • 100m sprints
  • 2 Power cleans. (increase weight each round)
  • 1:00 min of rest

Tags:

6 rounds for time – “Hotshots 19”

  • 30 air squats
  • 19 power cleans (135/95)
  • 7 pull-ups
  • 400m Run

We’ll probably be outside and figure out a modification for the power cleans.