300m Row or 400m Run
then
3 rds Not for time
12 overhead squat (pvc)
10 pushups
8 ring rows
then
10 iron cross
10 scorpions
10 pass throughs
10 Calorie Bike
15 VUp Clap Under btw sets
8 Min AMRAP
1,2,3,4,5,6,7,8……
Overhead Squat 95/65
Ring Dips
20 Double Unders
350m Row or 400m run
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Pushups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
1 = 6 reps(70%)
2 = 4 reps(75%)
3 = 2 reps(80%)
4 = 6 reps(75%)
5 = 4 reps(80%)
6 = 2 reps(85%)
Cash in- 50 Calorie Row
3-6-9-12-15
Devil Press 50/35
15 Wall Ball 20/14
Cash out- 50 Calorie Row
3 Rounds
100m Run
6 Squat Hamstring Stretch
6 Push Up to Plank
20 Second Side Star Plank
For Time (33 Min Time Cap)
2000m Row (switch @ 250m)
100 Burpees
1000m Row
100 Knees to Elbow/Ab Mats
500m Run
80 DB Ground to Overhead
500 M Row or 400 M Run
Then as a group:
Bear Crawl
5 push-ups
Knee hug + lunge + OH reach x 3 each leg
5 push-ups
Deep squat hold + reach and Hold + stand x 5
5 push-ups
With a PVC Pipe:
10 x rotations
5 x around the world each way
45 Low Plank hold btw sets
4 Rds
400m Run
1 Rope Climb
7 Squat Snatch 155/105
2 Rounds
200m Row
10 Glute Bridge (2 sec pause at top)
10 DB Bent Over Row
10 BB Good Mornings (light)
10 Side Plank with Band Row
For time:
18-15-12-9-6-3
DB Power Snatch
Box Jump/Step Ups
*8 Cal Row After Every Round
20 Calorie Bike or 400m Run
3 Rds
8 Single Leg RDL (4 per side)
8 Prisoner Stepups 24/20
8 Pushups
50 Single Unders
Deficit on 25lb plate
5-8 Strict Chin Ups btw sets
9-15-21
DB Thrusters 50/35
Toes 2 Bar
Burpees
200m Run
400 M Run or 500 M Row
Then as a group complete:
Knee Hug + Lung + OH Reach + Twist x 3 each leg
Inchworm + push-up + spider man + rotation x 4
Frankenstein x 5 each leg
Deep Squat Stretch x 5
10 x PVC OH squat
30 Hollow Rock Hold Flutter kicks
5 Rds (increase effort each Rd)
10 Dual KB Front Rack Lunge 53/35
20 Russian Twists 20/14
5 Box Jump Overs 30/24
15 Calorie Row
300m Run or 15 Calorie Bike
2 Rds
12 Walking Lunge
5 Rower Plank to Pike
10 Pushups to Side Plank
16 DB Russian Twists btw sets
3 Rds
Every 3 Min
30 Double Unders
15 Power Snatch 75/55
*90 sec rest btw Rds
1:30 Min Row
2 Rounds
10 Band Shoulder Walks
10 Jumping Squats
2 Wall Walks
100 Ft DB Waiter Walk
3 Rounds (20 Min Time Cap)
30 Air Squats
20 Power Cleans
10 Ring Rows
300m Run
Scaled Options:
25 Air Squats
15 Power Cleans
10 Ring Rows
200m Run (or sub Row)
15 Calorie Bike or 350m Row
3 Sets:
8 Alternating Tall Kneeling KB Press (4/arm)
10 Goblet Squats (light)
14 Russian Twists
20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
