10 mins
5 mins DU Practice
3 Rounds
20 Sec Pushup Plank Hold
10 HR Push-ups
10 Squat Jumps
5 mins
3×10 Weighted Pass Thrus
15 mins
1k Row
200m Farmer’s Carry (1.5/1)
100 Burpees
*25 min time cap
12 mins
Row at easy pace for 5 Minutes
3 Rounds
10 Ring Rows
10 Tuck Jumps
10 Banded Good Mornings
10 mins
3×10 Weighted Pass Throughs
Banded Shoulder
Pigeon Stretch
20 mins Alt EMOM
12 Burpees
6 Pull-ups
*Scale number of burpees if you can’t maintain at least a 10 second rest
*Most of your rest should be after pull-ups
Rest 5 mins
21-15-9
Single Arm KBS (Rx+2/1.25)(1.5/1)
Dynamic Push-ups on KB
*10 min time cap
10 mins
3 Rounds
10 Tempo Goblet Squats
Leg Swing Series
10 Jump Squats
5 mins
Couch Stretch
15 mins
4 Rounds
20 Front Rack Reverse Lunges (Rx+115/85)(95/65)
Accumulate 45 second L-hang
15 min time cap
L-hang can be scaled to knee raise hang or active bar hang
3 Sets
10 Hollow Rocks
10 Arch Rocks
10 V-ups
10 mins
3 Rounds
10 Headcutters
10 Ring Rows
10 Banded Good Mornings
10 mins
Couch Stretch
Banded Shoulder
30 Min AMRAP
1000m Row
10 Cleans (Rx+135/95)(115/75)
10 Pullups
*Fitness scale to Power Cleans
10 mins
500m Row
3 Rounds
5 Broad Jumps
5 Inch worms
10 KBS
5 mins
Pigeon Stretch
25 mins
4 Minute AMRAP
10 Hang Power Snatch (Rx+ 95/65 (75/45)
10 Bar Over Burpees
30 DU
Rest 1:00
3 Minute AMRAP
10 Hang Power Snatch (Rx+ 95/65)(75/45)
10 Bar Over Burpees
30 DU
Rest 1:00
2 Minute AMRAP
10 Hang Power Snatch (Rx+ 95/65)(75/45)
10 Bar Over Burpees
30 DU
12 mins
3 Rounds
45 sec Active Hang on Bar
4 Wall Walks – 10 sec hold at top of each rep
10 PVC Good Mornings
8 mins
Banded Shoulder
Banded Hip Flexor Stretch
1 SDHP (75/55)
2 Thrusters (75/55)
3 Push Press (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 KBS (1.5/1)
7 Pull-ups
8 K2E
9 Box Jumps (24/20)
10 DU
11 Burpees
12 OH Lunge (45/25 plate)
*Complete each movement in ascending order then work back down, adding one movement per round
For Example: 1 SDHP, 2 Thursters, 1 SDHP, 3 PP, 2 Thrusters, 1 SDHP…
*35 min time cap
10 mins
500m Row
3 Rounds
10 Headcutters
10 Hollow Rocks
10 Vertical Jumps
8 mins
Banded Lat
Pigeon Stretch
25 mins
Fitness: Power Clean – 6×2
Performance: Cleans – 6×2 @ 80-85% 1RM
Wallballs (Rx+30/16)(20/14)
Box Jumps (Rx+ 30/24)(24/20)
15 mins
1000m Row (easy pace)
3 Rounds
10 Wallballs (easy weight)
3 Wallwalks
5 Ring Rows
10 mins
3×10 Weighted Pass Throughs
Couch Stretch
Front Rack Mobility
10 Pull-ups
20 Thrusters (Rx+ 115/75)(95/65)
10 Pull-ups
20 Thrusters (Rx+ 115/75)(95/65)
30 Burpees
10 Pull-ups
20 Thrusters (Rx+ 115/75)(95/65)
30 Burpees
40 KBS (Rx+ 2/1.25)(1.5/1)
10 Pull-ups
20 Thrusters (Rx+ 115/75)(95/65)
30 Burpees
40 KBS (Rx+ 2/1.25)(1.5/1)
50 OHS (Rx+ 115/75)(95/65)
*30 min time cap
CrossFit Pineville 