5/16/2026

Lazy Lightning

COMPETE (RX+)

AMRAP 35

300m Run (Together)

40 Push Ups

50 Kettlebell Swings (70/53)

60 Sit Ups

70 Air Squats

FREEDOM (RX)

AMRAP 35

300m Run (Together)

40 Push Ups

50 Kettlebell Swings (53/35)

60 Sit Ups

70 Air Squats

INDEPENDENCE

AMRAP 35

300m Run (Together)

40 Push Ups

50 Kettlebell Swings (35/26)

60 Sit Ups

70 Air Squats

LIBERTY

AMRAP 35

300m Run (Together)

40 Push Ups

50 Kettlebell Swings (light)

60 Sit Ups

70 Air Squats

Target: 4-5+ rounds

Minimum: 3 rounds

Hybrid Endurance

Each To be Performed at Max Sustainable Effort (as hard as possible without dropping off):

12:00 EMOM (each station is 30 sec work / 30 sec rest)

Minute 1: Air Bike

Minute 2: Burpee Broad Jump

Minute 3: Row

Minute 4: DB Front Squats (50s/35s)

Repeat for 3 rounds

Rest 3:00

12:00 EMOM (each station is 30 sec work / 30 sec rest)

Minute 1: Row

Minute 2: DB Push Press (50s/35s)

Minute 3: Air Bike

Minute 4: Broad Jumps

Repeat for 3 rounds

Rest 3:00

12:00 EMOM (each station is 30 sec work / 30 sec rest)

Minute 1: Air Bike

Minute 2: Lateral Burpee Over DBs

Minute 3: Row

Minute 4: DB Deadlifts (50s/35s)

Repeat for 3 rounds

Score = Total Reps for each EMOM