3 Round Wednesday

3 Rounds for Reps
Minute 1 – Walking Lunge Steps
Minute 2 – Sit-ups
Minute 3 – Kettlebell Swings
Minute 4 – Rest

Overhead Squat 3-3-2-1-1

Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
*Weight is athlete’s choice, build throughout

Quick 2 Rounder

2 Rounds for Time:
10 Burpee Box Jump Overs (24/20)
20 Hang Power Cleans (75/55)
40 Double Unders

Kipping + Negative Pull-ups

3 Sets:
5 Kipping Pull-ups, immediately into 2 negative pull-ups

*Substitute kipping for jumping pull-ups. If needed, add bands for negatives.

A Nice, Rowing Sandwich

For Time:
Row 1500 meters
40 Wall Ball Shots (20/14)
40 Hollow Rocks
40 Med Ball Cleans (20/14)
40 Sit-ups
40 Push-ups
Row 1500 meters

15 Minutes O’ Fun

15 Minute AMRAP:
400 Meter Row
20 Hollow Rocks
15 Wall Balls
10 Burpees

Romanian Deadlift

5×3
Build throughout, to a medium-heavy weight. Not a 3RM test.

Partner Friday!

15 Minute Partner AMRAP
10 Partner Tire Flips
50 Sit-ups
50 Burpees
50 Air Squats

*Other than tire flips, 1 partner working at a time. Tires are numbered 1-4, lightest to heaviest. Record number in notes.
*Sub tire flips for 10 deadlifts each partner. Record weight in notes.

Handstand Hold: Max Time

Handstand Hold: Max Time

*If uncomfortable upside down, max pike hold (box & hips high preferred). Modify with something that is extremely difficult at the 2 minute mark.

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