Karen Has Skills

10 Rounds, Every 3:00
25′ HS Walk
15 Wall Balls (20/14)
30 Double Unders
*Rest remainder of 3:00
*470 reps possible – HS walk or inch worms = 2 reps

Level 2: 2 Wall Walks, Wall Balls @14/10, 30s DU Practice
Level 1: 2 Inch Worms w/Push-up, 10 Wall Balls @(10/6), 30 Single Unders

10 Minutes: Double Under Practice

10 Minutes Of Double Under Practice & Drills

Have double unders? Test 100 Double Unders For Time
*Don’t overdue jumping here. Lots of jumping in the workout

24-Minute Tuesday

Two Rounds, 12:00 Clock
1000 Meter Row Buy-in

AMRAP w/Remaining Time Of:
Round 1: 10 Pull-ups, Round 2: 10 Toes-to-Bar
10 Box Jump Overs (24/20)
Round 1: 15 Sit-ups, Round 2: 15 Super People

*Rest 3:00 between rounds, score rounds separately
Level 2: Band pull-ups as-needed, toes-near-bar, (20/16)
Level 1: Banded pull-ups, V-ups/Box Mason Twists

Core & Swinging Away For Thursday

8 Rounds For Time:
300′ DB/KB Farmer Carry (50/35) (50′ lengths)
20 Plank Shoulder Taps (10R+10L)
20 Kettlebell Swings

Level 2: (30/20)
Level 1: (25/15) Farmer Carry, Box Plank Shoulder Taps

Interval Wednesday (snatch, jumps, lunges)

10 Rounds, Every 3:00
6 Power Snatch (95/65)
15 Lateral Jumps Over Bar
12 Alt. Leg Lunges

Level 2: (75/55)
Level 1: Power Cleans (75/55) or KBS @(25/15), lateral line jumps, six 8″ box step-ups

Sit-ups, Burpees, and Rowing – Oh My!

10:00 AMRAP of:
20 Sit-ups
15 Burpees
*Throughout workout, accumulate (50/40) calories on the rower
*For any calories you miss, multiply by 10 and subtract from your score
Level 2 = Rx
Level 1: Box Mason Twists, Box Burpees

Front Squat 3-2-2

Front Squat for load:
#1: 3 reps @ 70%
#2: 2 reps @ 75%
#3: 2 reps @ 80%

A Gymnasts Dream

15:00AMRAP of:
75 Double Unders
8 Wall Walks
20 Pull-ups
75 Double Unders
8 Wall Walks
20 Chest-to-Bar Pull-ups
75 Double Unders
8 Wall Walks
10 Bar Muscle-ups

Level 2: 90s of DU practice each set, Ring Rows (challenging angle)>Jumping Pull-ups>Banded Strict or Kipping Pull-ups (if athlete has 5+ strict pull-ups), partial wall walks
Level 1: Single unders, no push-up inch worms, ring rows>jumping pull-ups>banded strict pull-ups

A Fun & Long Friday

For Time:
2k/1600 Meter Row Buy-in

Then 8 Rounds of:
10 Push-ups
10 Deadlifts (135/95)
10 Toes-to-Bar

Level 2: Push-ups (banded as-needed), (95/65), Toes-Near Bar
Level 1: 1600k/1200 Meter Row Buy-in, Box Push-ups, (75/55), V-ups OR Box Mountain Climbers

FGB Style Wednesday

5 Rounds For Reps
Minute 1: 50 Double Unders
Minute 2: Max Calorie Row
Minute 3: 10 Handstand Push-ups
Minutes 4 &5: Rest
*For HSPU, rest remainder of the minute

Level 2: 40s DU practice, Box Pike Push-ups
Level 1: Single unders, seated DB press (20/15)

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