Warm Up:
Group Dynamic Warm Up
High Kicks
Toe Touches
Air Squats w/Side Lunge
High Knees
Butt Kicks
Arm Circles/Swings

7 Rounds
1 Minute Max Bike Calories
Rest 3 mins
DON’T YOU WORRY WE WILL TIME IT ALL OUT SO EVERYONE CAN HAVE A BIKE FOR THE WORKOUT!!

Suggested scores!

Super fitness robot time / rounds: 25 calories per min for all the rounds. More Likely time / rounds: 15/10 calories per min.

Accessory work. 4x100m farmer carry. As heavy as possible. one dumbbell or KB in each hand…

Feeling stronger. Load up a bar with 45’s and try to farmer carry that.. dont slam the ends of the bar into the ground if you are doing that.

Warm Up:
3 Rounds
10 Band Pull Aparts
8 Ring Rows
10 Banded Side Steps (5 each way)
8 Kip Swings
10 Lunges

Workout:
“Jackie”
For time
1000m Row
50 Thrusters 45/35
30 Pull-ups
This workout is a huge test on how well you pace yourself. If you decide to go all out on that row, how well do you think you can recover for those empty bar thrusters? Are pull ups a weakness? Maybe you’ll have to push the first 2 movements to save time or vice versa. Play it all smart.

Warm Up:
3 Rounds
200m Run
5 Medball Cleans
5 Empty Bar Good Mornings
5 Empty Bar Strict Press

Before the Workout:
With a LIGHT barbell
2 Rounds
6 Clean High Pulls
6 Hang Cleans
6 Front Squats

**Between the warm up and the workout you will have time to build up to your working weight.

***Thunderbro finisher below the videos

Workout:
Every 3 min for 30 Minutes
1 Squat Clean + 2 Front Squat
RX-70% INT-55% BEG 45%
The way this complex is done by completing one full squat clean(as shown in the video below) and then the bar REMAINING on your shoulders you will complete 2 FULL front squats. Since it is a total of 3 squats per set at a MODERATE clean weight but Heavier front squat, pick a weight you WON’T have to skip a minute or drop weight through the time given.

Warm up:
2 Rounds
250m Row
7 Ring Rows
8 Burpees
5 Dumbbell Deadlifts

Skill Work:
Rope Climbs-Check Out The Videos Posted Below
We will go through several progressions and variations for this movement to help you figure out what progression will be best for you to use during the workout and where you are in line to get your first rope climb!

Workout:
13 Min AMRAP
9 Sit-ups
8 Hand Release Push-ups
7 Dumbbell Push Press 50/35
1 Rope Climb

Warm Up:
Group Dynamic Warm Up
Elbow to Heels
High Kicks
Toe Touches
Knee Pulls
Up Down Arms
Arm Swings Across

Workout:
7 Rounds For Time
400m Run
3 Power Snatches 155/115 INT-135/95 BEG-115/65
These snatches should be done either unbroken or FAST singles. Even with being a moderate load there are only 3 reps per round.

Partner version
7 Rounds for time (use heaviest weight possible on one bar)
4 Power Snatches
4 Power Clean and Jerks
4 Thrusters
Run 400m together carrying a slam ball.