Thursday 1.30.20


2 min ski erg or bike

10 Air Squats

10 Lunges

10 Worlds Greatest

10 Plate Rotations

15 Banded Pull-Aparts

5 Push-up to Down Dog

10 Scap Retractions

5 Kips Swings

3 Pull-ups or Rows


3 sets of max reps of:

Push-ups (scale up to hands on plates to create a deficit)

Strict Pull-ups (feet NOT touching the ground)

*Scale down to negatives or Kipping pull-ups or low ring rows

**Max reps – when you come off of the bar, or pause longer than 3 seconds



200’ Walking Lunge (No Weight) (Down and back 4 times or 8 lengths of the rig)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes


100’ Single Dumbbell Walking Lunge (50/35) (Down and back 2 times or 4 lengths)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes


200’ Walking Lunge (No Weight)

50 AbMat Sit-ups

Max Calorie Row

*Athlete’s hold the dumbbell on the weighted lunge anyhow they choose.

*Score is total calories rowed


• Working for 5 minutes and resting for 5 in these 3 fast-paced intervals

• You’ll complete all the reps of lunging and abmat sit-ups before moving on to the scored portion of each AMRAP – the max calorie rows

• Your score is the sum total of the 3 max calorie rows

• We’re looking to have at least 1 minute on the rower each round, so adjust reps or cap your first two movements at 4 minutes if needed

• Walking Lunges:

* The first and last intervals are completed with no weight at all

* The middle interval is completed with a single dumbbell, at a weight that allows you to complete the entire 100 feet without stopping

* Hold the dumbbell wherever is most comfortable for the weighted lunges

* Make sure the back knee touches the ground and that the hips reach full extension between steps


1 min each:

Couch Stretch

Pigeon Pose

Hamstring Stretch

Foam Roll Glutes and Quads