8 movements
3 people Per station
3 sets 2 laps around each station
Timer 1 - under cardio
40:10 - maintainable pace
30:15 - push pace
20:20 - all out
Sleds push pull
Gorilla rows use DBs on plates
Wall sit clam shells
Matador Dips
Around the world plate squat 25/15
battle ropes
Rowers
KB sumo squat high pulls single or double KB’s 70/45
Core Burnout
Coaches choice
Example:
4 movements
30:10 7-9min
Lap12 sets
Lap2-3 1 set each
5.
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a