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
3 Rounds
6 DB Single Leg RDL/Side (light
6 BB Good Mornings
6 Jumping Squats
30 Second Row
*Increase pace on rower each round
2 sec hold at the top of the arch rep
30 sec weighted low Plank hold
18 Min TimeCap
20 Goblet Squats 53/35
10 Strict Pullups
150ft Front Rack KB Lunge 53/35
25 Abmat Situps
20 Goblet Squats
25 Abmat Situps
150ft Front Rack KB Lunge 53/35
10 Strict Pull Ups
20 Goblet Squats
RX+- 135/95 Front Rack Lunge
GHD Sit-ups
3 Rounds
6 Spiderman with Rotation
6 RNT Split Squat (light weight)
10 Clamshells
30 Second Row
For Time (30 Min Time Cap)
400m Run (together)
80 Russian KBS/low plank
60 DB lunge/dead hang
40 Hang Power Cleans/hollow rock hold
30 Knees to elbow/farmers carry hold 53/35
20 Man makers/plate hold
400m Run (together)
3 Rounds
3 Tall Box Jump Step Downs
20 Second Side Star Plank/Side
6 Push Up to Plank
100m Run/Row
12 Min to get as far as possible:
400m Run (200m each)
20 Hang Power Clean (135/95)
400m Run (200m each)
20 Hang Power Clean (155/105)
400m Run (200m each)
20 Hang Power Cleans (185/135)
400m Run (200m each)
20 Hang Power Cleans (205/145)
*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 (225/155)
500m Row (increase pace every 100m)
then
3 Sets
8 Alternating Tall Kneeling KB Press 4/arm
8 Front Rack KB Squats
8 Landmine Oblique Twists/side
2 Power Clean + 1 Squat Clean
4 RDs
400m Run
14 Single Arm Burpee 50/35
14 Single Arm Overhead Lunge
14 Single Arm DB Snatch
*All DB Movements are not alternating. Do 7 on one side then 7 on the other.
3 Rounds
30 Second Bike/Row
20m Duck Walk
10 Shoulder Taps
10 Band Pull Apart & 10 Reverse Chest Fly in Between Sets
15-12-9-6-3
KB Suitcase Deadlift
Hand Release Push Ups
*Rest 2 Mins
3-6-9-12-15
KB Clean & Press
KB Goblet Squat
3 Sets
100m Run
30 sec Low Plank
10 Side Plank Rotations
10 Goblet Reverse Lunge (light)
Back foot elevated on 45 plate
15 Weighted Hollow Rock w/plate
5 Sets (increase effort each Rd)
10 SDLHP 95/65
20 Russian Twists 20/14
5 Over Box Jumps 24/20
15 Calorie Row
3 Rds
7 No Push-up Burpees
30 sec Active Bar Hang
200m Run
45 sec Low Plank hold btw sets
4 Rds
Every 5 Min
60 Double Unders
30 Wall Ball 20/14
15 DB Box Step Overs 50/35 24/20
Max Strict Pull-Ups
* Score is Pull-Up Reps
3 Rounds
3 Box Step Downs (3011)
25 Second Side Star Plank
6 Push Up to Plank
100m Run/Row
10 Ring Body Saw in Between Each Set
3 Rounds
350m Row
10 Single Arm KB Thrusters
20 Hollow Rocks
10 No Push Up Burpees
Every 2mins x 4 Sets
10 Calorie Row
10 Cossack Squat/leg
Med Ball Rainbow Russian Twists 10 each side btw sets
400m Run
20 Overhead Squats 95/65
400m Run
15 Overhead Squats 115/80
400m Run
10 Overhead Squats 135/95
400m Run
5 Overhead Squats 155/105
