15 Calorie Bike or 400m Run
Then
3 Rds
8 Pushups to Downward Dog
10 Walking Lunge
5 Ring Row w/2 sec hold at the top
10 Low Plank March/Side btw sets
5 Rds (10 Min Time Cap)
6 Deadlift 255/175
9 Box Jump Overs 24/20
12 Pull-ups
3 Rounds
30 Second Row
8 Jumping Squats
10 Side Plank with Rotation
4 Inch Worm
20 Reverse Crunch in Between Sets
10 Min – AMRAP
6 HSPU
10 Air Squats
12 Ring Rows
100m Run
3 Rounds – NFT
25 KB Up & Overs
15 KB Plank March
10 V-Ups
350m Row or 400m Run
3 Rds
6 Dual DB Single leg RDL/Side
10 Barbell Glute Bridge
5 Tall Box Jumps
3 sec down, 3 sec hold at the bottom then drive up
20 Dual Leg Lifts Over KB btw sets
15 Min AMRAP
15 Hang Power Clean 115/80
60 Double Unders
15 Front Squat 115/80
30/21 Calorie Row
400 Run, 500 M Row, or 20 Cal on Bike
Then complete :
3 Rounds:
5 x Pull-up / Ring Row
10 x Push-ups
15 x Air Squat
Snatch Complex I (above knee) – 5 reps each movement x 1 with PVC, x 1 with empty bar
Snatch Shrug
Snatch High Pull
Power Snatch
Behind Neck Push Press
OH Squat
15 Weighted Hollow Rocks (plate) btw sets
Scaled- Work Hollow Rock Postion 8-12 reps (not weighted)
(14 Min Time Cap)
21-15-9
Push Jerk 155/105
Bar Facing Burpees
Toes 2 Bar
3 Mins – EMOM x 3
3 Box Jumps
6 Russian KB Swings
8 Calorie Row
12 Min to get as far as possible:
400m Run (200m each)
20 Hang Power Clean
400m Run (200m each)
20 Hang Power Clean
400m Run (200m each)
20 Hang Power Cleans
400m Run (200m each)
20 Hang Power Cleans
*3 Min Rest
20 Min to get as far as possible:
Row 4000m (250m or 500m intervals)
*Start with Deadlifts
*Every 2 min complete 10 Deadlifts
15 Calorie Bike or 350m Row
Then
3 Rds
6 Half Kneeling Bottoms Up KB Press/Side
8 Side Plank Rotations/Side
10 Air Squats
35 Min Time Cap
800m Run (200m intervals)
100 Push Press 75/55
100 Abmat Sit-ups
100 KB Swings 53/35
150 Air Squats
100 KB Swings 53/35
100 Abmat Sit-ups
100 Push Press 75/55
800m Run (200m intervals)
3 Rds
7 No Push-up Burpees
5 Single leg Tall Box Stepups/Side
200m Run
10 DB Turkish Sit-ups btw sets
18 Min E2MOM
1- 15/12 Calorie Bike
5 Strict Pull-ups
2- 200m Run
2 Wall Walks
3- 15/12 Calorie Row
30 sec Hollow Rock Hold
3 Rounds
6 Single Leg Step Ups (3 ea/leg)
8 Walking Lunges
10 Ring Rows (2 sec pause at top)
100m Run
20 DB Russian Twists in Between Each Set
18 Min – EMOM
1 = 12 Weight Hollow Rocks
2 = 4 Dual KB DL + 4 Dual KB Clean + 4 KB Push Press
3 = 30 Second Bike (90% effort)
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
10 Rds (15 Min Time Cap)
5 Devil Press 50/35
5 KB Swings 70/53
5 Goblet Squats 70/53
Fully Recover before Row
Max Effort 500m Row
Time Remaining
Ab work/Mobility
15 Calorie Bike
3 Sets:
8 Alternating Tall Kneeling KB Press (4/arm)
10 Goblet Squats (light)
14 Russian Twists
20 Med Ball Hollow Hold Flutter kicks btw sets
3 Rds (14 Min Time Cap)
400m Run
20 Pull-ups
10 Deadlift 225/155
