Monday May 14th – 2x 14 Minute Stations

Monday:  5/14

2x 14 Minute Stations:

Station 1: Power Couplets 14 Minute AMRAP

– Goal to recruit more muscle fibers by pairing a strength move with a power move.

– AMRAP the two Couplets together as many times as possible in 14 minutes
Couplet 1

     –    8x 2KB Heavy Suitcase Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)

     –    2x Broad Jump to Cone Set Up

Couplet 2

  • 8x 2KB Front Squat R:(53+/40+) W:(40+/30+) B:(30+/20+)
  • 5x Box Jumps B: Power Step Ups (Each Leg)  

2 Minutes Rest / Changing of Groups

Station 2: Pure Work 14 Minute AMRAP


  • Goal 14 minutes of pure good old fashion work.


  • 40m Sled Pull Down / Push Back
  • Sandbag Carry Down to 1st White Mailbox (Over one shoulder or in front)
  • Air Bike Calories: R:15/12, W:12/10, B:10/8