3 Rds
7 No Push-up Burpees
5 Single leg Tall Box Stepups/Side
200m Run
20 DB Russian Twist btw sets
400m Run + 300m Row
-Then-
10-8-6-4-2
Front Squat 155/105
Strict Pull-ups
-Then –
300m Row + 400m Run
300m Row or 300m Run
3 Sets
6 Half Kneeling DB Press (3 sec tempo down)/Side
30 Sec Goblet Squat Hold
10 Prone Y’s on the floor
Power Clean + Hang Power Clean + Power Clean
12 Min AMRAP
3 Strict Handstand Pushups
6 Sumo Deadlift High Pull 135/95
9 Toes 2 Bar
12 Box Jump Overs 24/20
Dynamic Warm up- all of the exercises are length of box 1x
Jog
Forward skip
Backward skip
Jumping jack shuffle
Jumping jack shuffle other way
Defensive Slide
Defensive slide other way
Carioca
Carioca other way
Backpedal (butt down, hips back)
Backward run
Backward making an S (weaving)
High knees
Butt kicks
Then
Frankenstein walk
Duck walk
Knee to chest
Knee up and open hip
Knee up and quad stretch
Knee up and pigeon stretch
Lunge and twist
Reverse lunge and stretch backwards
Then
4x Sprints
10 Superman’s btw sets
4 Rds
200m Run
1 Rope Climb
200m Run
10 Devil Press 50/35
2 Min Bike/Row
2 Rounds
10 Hollow Rocks
5 Push Up to Pike
10 Jumping Split Squats
21 Mins – Every 7 Mins
1 – 10 Calorie Bike
2 – 20 Knees to Elbow/Ab Mats
3 – 250m Row
4 – 12 Burpee Box Jumps
Ring Rows (3×8)
Rower Plank to Pike (3×8)
300m Run or 15 Calorie Bike
3 Rds
8 Dual DB Single leg RDL each side
10 Glute Bridge w/1 sec hold at the top
5 Tall Box Jumps
10 Toe Touches + 20 Flutter kicks btw sets
3 Rds (15 Min Time Cap)
12 Clean & Jerk 95/65
16 Front Rack Lunge 95/65
20 Calorie Row
*Remaining time find 1 rep max Squat Clean
1 Rep Max Squat Clean
3 Rounds
15 Prisoner Walks
5 Single Arm Thrusters
10 Hollow Rocks
20 Second Bike (85% effort)
For Time:
50 Calorie Row
50 Box Jump/Step Overs
50 Wall Balls
50 HRPU
50 Wall Balls
50 Box Jump/Step Overs
10 – 100m Sprints (each partner)
1:30 Min – Bike or Row
2 Rounds
6 Single Leg RDL
6 Single Leg Glute Bridge
4 Box Jumps (tall)
4 Scorpion (each side)
35 Minutes – Teams of 2
80 Back Squats (135/95)
60 Toes to Bar
40 Calorie Bike
80 Front Squats (95/65)
60 Toes to Bar
40 Calorie Row
80 Overhead Squats (75/55)
60 Toes to Bar
400m Run (each partner)
*Remaining Time = 100m Farmers Carry (70/53)
3 Rds
200m Run
5 Single Arm Thrusters/Side
10 Hollow Rocks
5 No Push-up Burpees
Max Handstand hold btw sets
Scaled- Work on getting into a handstand
16 Min EMOM
1- 15/12 Calorie Bike
2- 200m Row
3- 200m Run
4- 35 Double Unders/ 105 Singles
2 Rounds
12 Monster Walks
6 Plank to Pike
6 Quadruped Thoracic Rotation
Snatch Warm Up (together)
10 Side Plank with Row
7 Min – AMRAP
6 Power Snatch
9 Front Squats
30 Jump Rope
*2 Min Rest
7 Min – AMRAP
6 Hang Power Snatch
9 Front Rack Lunges
30 Jump Rope
400m Row
Then
3 Rds
5 Pushup to Side Plank/side
12 KB Front Rack Lunge (Light) 6/side
5 Chin Ups/Ring Rows
28 Min Time Cap
800m Run
10 Rds
5 Wall Ball 20/14
3 Burpees
1 Power Clean 185/125
800m Run
10 Rds
5 Wall Ball 20/14
3 Burpees
1 Power Clean 185/125
RX+- 225/155
No Rest btw sections
If Time remains:
Mobility/Cool down
