Fitness

10-minute Warm-Up 30 Min AMRAP

15-minute Warm-Up For Time

10-minute Warm-Up 10 Round For Time

Sport A game that must not be named and complete at some point. Break up as desired.

10-minute Warm-up/Set-up For Time 1 minute of rest is required after the 5th round of wall balls and before rowing Maximize the first set of wall balls in each round to build wall ball capacity.

Strength Day 5 rounds 5 rounds Dave’s Arm Pump

10-minute Warm-up/Set-up 15 min Clean and Jerk 3 rounds for time

10-minute Warm-up/Set-up 3 Rounds for Time 3, 2, 1 Wall Walks Between Rounds

10-minute Warm-up/Set-up E5MOM for 25 minutes

5-minute Warm-up/Set-up 9 Rounds C2 Rower EMOM This is a C2 Rower Preset Workout. Set an aggressive goal pace and attempt to hold it for each round. The pace you hold for a 2000m row is a good starting point. Pace/500m Distance in 1:40 1:40 500m 1:45 476m 1:50 454m 1:52 446m 1:55 435m 2:00…