2 Rounds
1:00 Rower
10 Good Mornings
10 Bootstrappers
10 Drop Drills
10 BB RDLs
10 BB Hang Power Cleans
Barbell Cleans
Every 2 minutes for 16 minutes:
Perform 2 Power Cleans + 2 Cleans, increasing in weight each round
(Score is Weight)
Compound Superset
10 BB Front Squats
10 BB RDLs
3 Sets
Iso Superset
25m Sled Pull
25m Sled Push
3 Sets
2 Rounds
1:00 EZ Bike
10 Alt. 90/90 Hip Rotations
10 Alt. WGS
10 Lateral Line Hops
10 Vertical Jumps
10 Alt. Box Step Ups
Plyometrics
Every minute for 10 minutes:
Perform 3 Box Jumps, increasing height every minute
(Score is Height)
Max Height Box Jump
30/30 Bike Sprint
30 seconds max calories on Assault Bike, 30 seconds rest.
12 Rounds
Core Stability Finisher
:30 Side Plank (R)
1:00 Plank
:30 Side Plank (L)
1:00 Rest
3 Rounds
2 Rounds
1:00 Rower
10 Good Mornings
10 Bootstrappers
10 Drop Drills
10 BB RDLs
10 BB Hang Power Cleans
Barbell Cleans
Every 2 minutes for 16 minutes:
Perform 2 Power Cleans + 2 Cleans, increasing in weight each round
(Score is Weight)
Compound Superset
10 BB Front Squats
10 BB RDLs
3 Sets
Iso Superset
25m Sled Pull
25m Sled Push
3 Sets
2 Rounds
1:00 EZ Bike
10 Alt. 90/90 Hip Rotations
10 Alt. WGS
10 Lateral Line Hops
10 Vertical Jumps
10 Alt. Box Step Ups
Plyometrics
Every minute for 10 minutes:
Perform 3 Box Jumps, increasing height every minute
(Score is Height)
Max Height Box Jump
30/30 Bike Sprint
30 seconds max calories on Assault Bike, 30 seconds rest.
12 Rounds
Core Stability Finisher
:30 Side Plank (R)
1:00 Plank
:30 Side Plank (L)
1:00 Rest
3 Rounds
2 Rounds
1:00 EZ SkiErg
10 PVC Passthroughs
:45 Dead Hang
10 Scap Ring Rows
10 Push Up to Pike Push Up
10 SA Ring Rows
Bent Over Barbell Rows
3 sets of 12 reps at 65% intensity
Recommended Progression:
1×10 Barbell Only
1×12 @ 60%
3×12 @ 65%
Compound Superset
10x DB Bench Press
10x Pull-ups (Banded Optional
3 Sets
Iso Superset
10x DB Bench Press
10x Banded PVC Lat Pull-downs
3 Sets
2 Rounds
1:00 EZ Rower
10 Bootstrappers
10 Glute Bridge Ups
10 Single Leg RDL
10 Banded PVC Deadlifts
10 Barbell Deadlifts
Barbell Deadlifts
3 sets of 10 at 70% intensity
Recommended Progression :
1×10 Barbell Only
1×10 @ 65%
3×10 @ 70%
Compound Superset:
20 Alt. KB Rear Lunge
10/10 KB Split Squats
3 Sets
Iso Superset
25m Sled Push
10 Banded Hamstring Curls
3 Sets
2 Rounds
100m Jog
10m Walking Lunges
10m Walking High Kicks
5m/5m Lateral
10m High Knees
10m Buttkickers
50m Sprint Repeats
*Every 3 minutes, Sprint 50m
*Rest in time remaining
10 Sets
Core Finisher Superset:
:45 Max Sit-Ups
:45 Max Toe Touches
:45 Max Russian Twist
*3 Rounds
*Rest 1:00 B/T Rounds
2 Rounds
1:00 EZ Rower
10 Bootstrappers
10 Glute Bridge Ups
10 Single Leg RDL
10 Banded PVC Deadlifts
10 Barbell Deadlifts
Barbell Deadlifts
3 sets of 10 at 70% intensity
Recommended Progression :
1×10 Barbell Only
1×10 @ 65%
3×10 @ 70%
Compound Superset:
20 Alt. KB Rear Lunge
10/10 KB Split Squats
3 Sets
Iso Superset
25m Sled Push
10 Banded Hamstring Curls
3 Sets
2 Rounds
100m Jog
10m Walking Lunges
10m Walking High Kicks
5m/5m Lateral
10m High Knees
10m Buttkickers
50m Sprint Repeats
*Every 3 minutes, Sprint 50m
*Rest in time remaining
10 Sets
Core Finisher Superset:
:45 Max Sit-Ups
:45 Max Toe Touches
:45 Max Russian Twist
*3 Rounds
*Rest 1:00 B/T Rounds
2 Rounds
1:00 Bike (Arms Only)
10 PVC Passthroughs
10 PVC BTN Press
10 Push-Up to Pike
10 Alt. Pike Toe Taps
10 Scap Pull-Ups
Barbell Bench Press
3 sets of 10 at 70% intensity
Recommended Progression:
1×10 Barbell Only
1×10 @ 65%
3×10 @ 70%
Compound Superset:
10 Seated DB Strict Press
10/10 Supported DB Row
3 Sets
Iso Superset
10/10 SA Banded Tricep Ext.
20 Alt. DB Bicep Curls
3 Sets
CrossFit Armis 