Warm up

6 min AMRAP:

6 90/90

10 med ball thrusters

2 wall walks

Accessory strength and skills

3 rounds for load and quality:

8/leg double DB rear foot elevated split squat (aka Bulgarian split squat – DB Farmer’s hold)

20 sec max wattage assault bike – goal is to get the highest wattage on the screen. Stop when it starts going down, usually after a 10-15 sec sprint

30 banded hamstring curls – light band, fast reps 

Time cap: 14 min

General physical preparedness

2 rounds of:

2 min AMRAP: 20 toes-to-bar, max reps double DB Farmer’s carry lunge steps in remaining time 50/35 lbs

— rest 2 min

2 min AMRAP: 18/15 cal ski,  max reps box jumps in remaining time 24/20 in

— rest 2 min

2 min AMRAP: 15 burpees to plate, max reps thrusters in remaining time 45/35 lbs

— rest 2 min

** 1 round is one time at each AMRAP. There are a total of six 2min AMRAPs, twice at each station.

EVF360

Part A

3 rounds for load and quality:

8/leg double DB rear foot elevated split squat (aka Bulgarian split squat – DB Farmer’s hold)

20 sec max wattage assault bike – goal is to get the highest wattage on the screen. Stop when it starts going down, usually after a 10-15 sec sprint

30 banded hamstring curls – light band, fast reps 

Part B

2 rounds of:

2 min AMRAP: 30 V-ups, max reps doule DB Farmer’s carry lunge steps in remaining time 50/35 lbs

— rest 2 min

2 min AMRAP: 18/15 cal ski,  max reps box jumps in remaining time 24/20 in

— rest 2 min

2 min AMRAP: 15 burpees to plate, max reps single DB thrusters in remaining time 50/35 lbs (hold the DB with both hands, one bell in each hand)

— rest 2 min

** 1 round is one time at each AMRAP. There are a total of six 2min AMRAPs, twice at each station.