Teams of four.
3 RFT at the following stations, with three out of four teammates working each station:
Station 1: 15 Box jumpovers (24″/18″) / 15 Box jumps (24″/18”) / 15 Burpees
Station 2: 21 Push-ups / 21 Sit-ups / 21 Squats
Station 3: 21 Kettlebell swings (2/1.5 pd) / 21 KB swings (1.5/1 pd) / 21 KB snatch (1/.5 pd)
Station 4: Walking lunges with barbell / Burpee broad jumps / Wheelbarrow (2 people)
Category: . P.E. Men
G.I. Jane:
100 burpee pull-ups for time
As a team, on the soccer field. This workout is in parts, each separated by the whole group doing 15 squats together rep for rep
I. Warm-up
50m commando crawl – 50m inchworm – 50m spiderman – 50m toy soldier – 50m jog with high knee taps – 50m cartwheels
Jog to icy lake, swim to island (this is actually the opposite of a “warm-up”).
II. Sprints
Start each sprint together as a group at the back of the end zone – first person to cross prescribed distance marks the “finish” for the group (everyone sprints for the same amount of time); everyone works back to front of end zone from wherever they are.
Sprint to first cone – “bootie scoot” back
Sprint to second cone – burpee broad jumps back
Sprint to third cone – walking lunges back
Sprint to fourth cone – broad jumps back
III. Pull and push
Two rounds:
Max reps pull-ups on the soccer goal. If you can’t get one, have someone hold each leg for some support
Max reps push-ups
IV. Partner Up
Travel out to 50m mark (second cone) with one partner working; switch places and come back:
Fireman carry
Wheelbarrow
Piggyback ride
Endurance: 6 rounds for distance:
1 minute run
1 minute rest
Skill:
EMOM for 10 minutes:
2 clean and jerk @70% of 2RM max
WOD:
8 min AMRAP:
9 sit-ups
6 overhead squats (95/65)
Endurance:
10 rounds for total distance:
Run 30 seconds
Rest 30 seconds
Group WOD: (groups of 4)
Women: TENS—kettlebell swings, medball cleans, push-ups, burpees
Men: KETTLEBELL MADNESS—swings, goblet squats, kb lunges, snatches, etc.
Endurance:
Three rounds, each for distance:
Run 10 minutes
Rest 3 minutes
Strength:
3×15 back squat @ 55% of 1RM
WOD:
5 RFT:
7 L-pull-ups
7 Handstand push-ups
7 Ring dips
7 Kettlebell swings, 2/1.5 pood