High/Low Strength: 4×8 Shoulder Press (increase weight) 4×10 DB Shoulder Raise (keep arms bent, 10-15%) 4×30 second handstand hold HIT: 5 Rounds: 25 Wall Balls 20/14 20 V-Ups 15 Med Ball Bench Press 20-25% 10 Med Ball Reverse Leg Raise Taps* Rest 60 *With the ball on the ground, hold […]
High/Low Strength: 4×6 Lunges 135/85 4×5 Pistols* 2×8 Push Press (use a challenging weight, focus on leg drive, heels down) HIT: 5 Rounds: 1 Set Max Strict Pull-Ups 8 Box Jump Over 24″/18″ 1 Set Max Toes to Bar 8 DB WoodChopper** 15% 200m Sprint Rest 60 *If you can’t […]
High/Low Partner Workout 4 Rounds: Run 200m Run 200m 10 Burpee Box Jumps 30″/24″ 10 Thrusters 95/65 10 Push-Up + Renegade Rows 15%
High/Low 4 Rounds: 25 Box Jumps 24”/18” 25 Sit Ups 25 Wall Balls 20/14 25 Calorie Row Rest 90 4 Rounds 5 Sandbag Burpees 20 Sandbag Curls 5 Sandbag Burpees 20 Sandbag Overhead Extensions Rest 60
High/Low 8min EMOM 4 Deadlifts 225/135 8 Over the Bar Burpees Rest 2 10 minutes to complete 1 mile, rest remainder 8min AMRAP 8 Toes to Bar 4 Front Squats 135/85 8 Plyo Jumps
High/Low Strength: Rest 45-60 Standing Shoulder Press 3×6 Med Ball DB Press 4×10 Med Ball Push-Ups 3×10 (tucks elbows, target triceps) (scale as necessary) HIT: 6 Rounds: 8 Alt V-Ups (each) 6 1-Arm KB Swings 70/35 (each) 4 1-Arm KB Squat (each) 6 KB Squat Cleans 8 Anchored Leg Raises […]
High/Low Strength: Rest 45-60 Standing Shoulder Press 3×6 Med Ball DB Press 4×10 Med Ball Push-Ups 3×10 (tucks elbows, target triceps) (scale as necessary) HIT: 6 Rounds: 8 Alt V-Ups (each) 6 1-Arm KB Swings 70/35 (each) 4 1-Arm KB Squat (each) 6 KB Squat Cleans 8 Anchored Leg Raises […]
High/Low 1:00 on / 1:00 off 2 Rounds: Max wall balls 20/14 Max HSPU/ pike push ups Max T2B *5 squat cleans (115/75) start every working minute 2 Rounds: Max wall balls Max HSPU/ pike push ups Max T2B *5 deadlifts (225/135) start every working minute
High/Low Strength: Find 3RM Thruster 4×6 Barbell Lunge 60% HIT 800m Run Rest 60 3 Rounds 10 Box Jumps 30”/24” 10 Pull-Ups 10 barbell Curls Rest 60 800m Run
High/Low 5 Rounds: 30 Double Unders/50 Singles 10 Single Arm DB Push Press 30% total 30 Double Unders/50 Singles 10 Single Arm DB Squat total 30 Double Unders/50 Singles 10 DB Single Arm Snatches total 200m Run Rest 60
