“Musically Machines” AMRAP STYLE FOR EACH STATION Section 1-4 Can be completed in any order. Section 5 must be done last! SECTION #1 150m row :15 hamdstand hold SECTION #2 150m ski :15 Dead hang from bar SECTION #3 200m run 5 Burpees SECTION #4 .6/.4 bike 10 Jumping air squats SECTION #5 1.5k run
2rds: 1min machine 10 walking lunges 15 Air squats 20 glute bridge ups 15sec hang 100m run then.., Unilateral strength Complete 4sets: 8/8 Db split squats 8/8 SA Glute brigde Floor press then.., Conditioning: EMOM 25min M1: 15 wall balls M2: 40 Dubs/singles M3: 8 Db stepovers/stepups M4: 100m run M5: rest
500m row/ski 2x 10 heavy KBS 20 Banded good morning 1x 60 Mountain climbers :30 plank 20 prone angels :30 fore arm stretch then.., Deadlifts -warm up to 60% then.. Every :75 x 12 4 x 5reps @65% 4 x 4reps @70@ 3 x 3reps @75@ then.., AMRAP 18 15/12 cals 9 C2b /12 banded…
4x :20 easy/:10 hard efforts 10-1 lateral band steps 10-1 fwd/back steps 20 Banded squats 20 banded glute bridge 20 Banded wall sit adduction 10 Pause cossack squats then.., TEST DAY!!! Back squats (13:00 cap) Strt at 50% and con’t to build to 3 rep max. @15:00 Every :90 x 3 3 Reps from 3RM…
3rds 15/12 cal row 20 banded curls 15/12 cal bike 20 banded tricep ext then.., 4rds 20 ab mat situps 20 toe touches 20 oblique heel touches 20 Flutter kicks :60 plank then… 8min Amrap
Partner WOD 0:00-12:00 Buy in: 500m partner run holding a band – AMRAP “Alt Rds” 10 AKBS 5 Burpee bJ rest 2min 14:00-22:00 Buy in: 500m partner run holding a band – AMRAP 10 AKBS (Partner 1 the P2) 5 Burpee bJ (P1 then P2) rest 2min 500m partner AFAP 100 AKBs 100 box jumps…
Tabata :20/:10 Row/bike/ski Then.. mini band warm up then…, Front squat Build to 2RM then.., For time: Buy in: SA OH carry 200m 8rounds 40 du/70s 10 Alt db C&J buy out: 50/35 cal
EMOM M1: :30 easy/:10 sprint M:2 12 Burpees Band warmup Pass through/pull aparts/press then.., Clean warm up warm up to 60% then.., EMOM x 12 Odd: 3 pwr cleans Even: 10 c2b/15 banded/1-4 bmups then.., 12-9-6-9-12 reps for time Cals Burpee over bar thrusters 115/85 *20min cap
2min machine 3x 10 Banded pull aparts 10 Banded press 10 Banded good morning 15 Air squats then.., Strength E2MOM x 5 Seated BB press 8-10rep + Tricep extensions 20reps 2min Transition ( Add weight to Bb) Every 2:15 x 4 8/8 BB staggered RDL 30 Jumping lunges Then.., E5MOM x 4 (20min) 60 Du…
Mini band warm up 10-1 lat walk in squat 20 air squats 20 glute bridge 20 clam e/s then.., tabata :20-:10 Half burpees jump squats then…, Back squats Every 90sec x 8 (12min) 3 Pause Back squts (3sec pause) @60-65-70-75-80-85-90-95% then.., E5-6MOM x 4 500/400m row 10-8-6-4 *squat cleans 22 Wall balls *65%-70-75-80 or 135-165-185-205…
