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31

Stations

2k Row-assessment

Ready Player 1

Time Keeper

Interval Training

20/30/40/ 30 Rest = 2 min Rest 1 min B/t Rounds / Go for 3 x through

Strength Assessment: 2KB Front Squat + Tabata Mash Up

The Beach Is That Way (Partner I go, you go)

Stations: Heavy Bells & Rowing

Partner Pentathlon

Interval Training

7

Rounds To Complete: 30 Minute Time Cap

2 x 16 min stations

ESD: Energy System Development

25 min AMRAP

Interval Training: 5×4 Minute RNDS

:40 sec Switch

3 x 10 Min Stations

Heavy Ladder

3×8 Minutes Partner KB Flow Stations

3 x 6 min EMOM + 1 x 6 min continuous Row at 70% of their 2k pace

Interval Training: 3 x 8 Min rounds

14

Deductible Delight (20 min)

Strength Assessment: New Push Up Assessment/Re-Test + Circuit

Mark vs. Man Jess (assessed)

Tempo Unilateral Strength + KB ISO FLOW

4 x 6 min Rounds / 1 min rest b/t Rounds

Interval Training: 5 x 5 Minute RNDS  

Get Through Couplets then AMRAP

2 x 16 Minute Team EMOMs

The Trifecta

Coffee Day: “Maverick and Goose” – Volleyball Inspired Partner Workout

Interval Training:

21

Ropes and Running

Tempo/Plyo Pairs

Smash & Grab

The Kirk Hustle

Disappearing Act

Interval Training: 4x 6 min. Rounds

Partner Strength Emom

Strength Assessment: 2KB Double Kneeling Strict Press + 16 Minute KB Complex AMRAP

2 x 15 min Station

ESD: Energy System Development

AMRAP stations: 2 rounds of 3×4 min. stations

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