3 Rounds
6 Half Kneeling KB Press
10 Landmine Twists
10 Plate Prone Y’s
8 Reverse Chest Fly &
20 Dual Leg Lifts over KB
4 Rounds
300m Run/Row
10 Goblet Squats
10 OH Lunge (Right Arm)
10 OH Lunge (Left Arm)
400m Jog
3 Rds
6 DB Single Leg RDL/Side
8 Air Squats
8 Pushups
8 Band Pull Aparts
Elevated Cross Body Split Squat
45 Sec Low Plank btw sets
10 Min AMRAP
4 Power Clean 185/135
8 Box Jump Overs 24/20
12 Calorie Row
Row 350m m Or 300m Run
Plank 30 sec
Side Plank 30 sec E/S
High plank w/ arm reach 15 sec each arm
High Plank w/ leg lift 15 sec each leg
Dynamic Side plank x10
Plank with knee to opposite elbow x10
Glute bridge with leg raises x10
Kneeling KB Press x10 e/s (light)
Goblet Squat x10
8 Barbell Curls btw sets (work to a heavy weight)
15 Min Time Cap
Cash in- 600m Run
21-15-9
Front Squat 135/95
Toes 2 Bar
Cash Out- 600m Run
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
3 Rounds
5 KB Thrusters (each arm) (light)
10 V-Ups
5 Burpee Broad Jumps
Teams of 2 – For Time (25 Min Time Cap):
80 Wall Balls/Low Plank
80 Ab Mat Sit Ups/Wall Sit
80 Push Press/KB OH Hold
80 Jump Rope/Hollow Rock Hold
10 – 100m Shuttles (5 each)
300m Run
Then
2 Rds
8 Pushup to Side Plank
Squatted Side Walk 25ft both ways
10 PVC Good Morings
-Then-
30 sec Pigeon Pose Right
30 Sec Pigeon Pose Left
30 sec Pike Stretch
30 sec Plank Hold
8 Rower Plank to Pike w/shoulder taps
3 Rds
3 Min
3 Rds
5 Deadlift 225/155
5 Box Jumps 24/20
Max Calorie Row
Rest 3 Min btw Rds
3 Rounds
6 Single Leg RDL (bodyweight)
6 BB Good Mornings
6 Jumping Squats
25 Second Row
*Increase pace on rower each round
20 Windshield Wipers (Dual KB Hold or BW) in Between Each Set
15-12-9-6-3
Calorie Row
Front Rack Lunge
Hand Release Push Ups
2 Rounds
200m Run
10 Air Squats
10 Ring Rows
10 Push-ups
10 Alternating Lunges
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
40 Min Time Cap
15-12-9-6-3
Overhead Squat 115/75
Ring Dips
3 Rds
400m Run
21 KB Swings 53/35
12 Pull-ups
4 Rds
15 Knees 2 Elbow
5 Power Cleans 205/145
* 5 min rest btw rds
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
20 DB Russian Twists btw sets
5 Rds
200m Run
10 Hang Squat Clean 185/125
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
10 DB curls each arm btw sets
+
10 Alternating VUps each side
3 Rds
4 Min
30 SDLHP 75/55
30 Hand Release Pushups
Max Double Unders
* 2 Min Rest btw Rds
