FIT
ÊWARM-UP
50 Skips / Toe Taps / Lateral Hops
10 MC w Twist
10 Cossacks
10 Bootstrappers
10 Lunge & Twist
:30 Active Hang / :30 Plank
20 Alt V-Ups
x2
FIT
STRENGTH/SKILL
Barbell
EMOM 12:00
Min 1 – 5 Back Squats
Min 2 – 10 Db Front Rack Step Ups
No Barbell
EMOM 12:00
Min 1 – 10 [1+1/4] Db Front Squats Or Goblet Squats
Min 2 – 10 Cossacks + 10 Curtsey Lunges
Choose a weight between 70-80% of 1 RM for back squats. Choose weight for step ups.
The 2nd minute in no barbell can be, but does not need to be weighted.
WOD
2 Rounds
8 Squat Clean Thrusters
20 V Ups OR Toes To Bar
50 Double Unders
*If Complete Under 8:00, Clock Increases To 12:00 To Complete:
2 Rounds
8 Squat Clean Thrusters
20 V Ups OR Toes To Bar
50 Double Unders
D – Choose Weight
F – Rounds 1&2 75/55
Rounds 3&4 95/65
P – Rounds 1&2 95/65
Rounds 3&4 135/95
*If Workout Is Being Done With Dbs Or Kbs, Instead Of Increasing Weight…
Rounds 3&4 = 12 Squat Clean Thrusters
COOL DOWN
1:00/side Couch Stretch
2:00 Frog Stretch
BURN
WARM-UP
30 Toe Taps
20 Plank Shoulder Taps
10 Push-ups
10 Mountain Climbers w Twist
10 Bootstrappers
10 lateral Jumps
x2
BURN
In 20:00 Min
8 Burpee Over DB
18 Step Ups
8 Burpee Over DB
16 Step Ups
8 Burpees Over DB
14 Step Ups
Etc…until 2 Step Ups
